The view from 8 miles into the Endeavor Team Challenge: Team Fernandez had just completed crossing Bear Valley and are about to summit Mt Reba (that little hill you see in the distance).

Join us this Thursday for a CFOIB Social from Wings & Beer! + Chat with Coach K about her experiences during the Endeavor Team Challenge!

Where: Wing & Fish Co in Shallotte | When: 7pm

FITNESS

A. Three sets of:
Pull-Ups x 6-8 reps @ 21X1
Rest 60 seconds
Bottom’s Up Kettlebell Walk x 100′ each arm
Rest 60 seconds
Turkish Get-Up x 1 rep each arm
Rest 60 seconds

B. Complete as many rounds and reps as possible in 12 minutes of:
Renegade Rows x 10 reps
Box Jumps x 20 reps
200 Meter Run

AIM

A. Four sets of:
Weighted Pull-Ups x 3-4 reps @ 21X0
Rest 10-15 seconds
Unweighted Pull-Ups x Max reps @ 21X0
Rest 3 minutes

B. Complete as many rounds and reps as possible in12 minutes of:
Renegade Rows x 10 reps
24″/20″ Box Jumps x 20 reps
200 Meter Run

SPORT

A. Every minute, on the minute, for 10 mintues:
Minute 1 – Strict Muscle-Up x 1-4 reps
(regress this with feet on the floor, still working strong controlled pull and transition with as little assistance as possible)
Minute 2 – Handstand Walk x 10-15 Meters

B. Bench Press
*Set 1 – 5 reps @ 65% of tested 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 8 reps @ 80-83%
*Set 8 – 8 reps @ 80-83%
Rest exactly 2 minutes between sets.
If you made all sets last week, bump the loading on sets 7 and 8 by 2-3%. If you didn’t make all sets last week, keep the loads the same and make it a goal to hit every rep.

C. Every 5 minutes, for 25 minutes:
Row 500 Meters
20 Chest-to-Bar Pull-Ups
Complete each set as quickly as possible. Note times for each set.

CROSSFIT MOMS

Rest Day

FITNESS

A. Three sets of:
Deadlift x 6-8 reps @ 30X1
Rest 45 seconds
Wall Climbs x 2-3 reps
Rest 45 seconds
Russian Step-Ups x 10 reps each leg
Rest 45 seconds
Supine Leg Lowering x 6-8 reps @ 5010
Rest 45 seconds

B. Three rounds for time of:
Row 300 Meters
20 Kettlebell Swings
10 Goblet Squats*
*Use the same kettlebell for both movements

AIM

A. Four Sets of:
Clean x 1.1.1.1 (rest 10 seconds between singles)
Rest 30 seconds
Handstand Push-ups x max reps
Rest 2-3 minutes

B. Three rounds for time of:
Deadlift x 15
Hang Power Clean x 12
Front Squat x 9
Jerk x 6
Use the same barbell for all movements. Recommended weights are 155/105 lbs.

SPORT

A. Six sets of:
Drop Snatch x 1 rep
Rest as needed
Build over the course of the six sets to your heaviest drop snatch.

B. Every two minutes, for 16 minutes (8 sets):
High Hang Snatch + Snatch with No Foot Movement @ 65-75% of 1-RM Snatch

C. Every 2 minutes and 30 seconds, for 20 minutes (8 sets):
Back Squat
*Set 1 – 6 reps @ 65% of 1-RM
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 6 reps @ 75%
*Set 5 – 4 reps @ 85%
*Set 6 – 2 reps @ 95%
*Set 7 – 3-4 reps @ 90%
*Set 8 – 3-4 reps @ 90%

D. Three rounds for time of:
12 Toes to Bar
12/9 Strict Handstand Push-Ups
6 Overhead Squats (185/125 lbs)

CROSSFIT MOMS

Advanced
Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters

Intermediate
Run 1200 meters
Rest 3 minutes
Run 800 meters
Rest 2 minutes
Run 400 meters
Rest 1 minute
Run 200 meters

Beginner
Run 800 meters
Rest 2 minutes
Run 400 meters
Rest 1 minute
Run 200 meters

Ocean Isle Beach Winery Run – Sept. 6th!
★ Run through the vineyard and trails. ★ Live Music.
★ Celebrate with Wine in a custom race wine glass. ★ Awards.
★ Free dinner at packet pickup for you & your family.
……PLEASE SHARE…..
Website: http://purplefeet5k.com/ ★ Register:http://bit.ly/1ohO7y2

*****Purple Feet 5k *****

ALL LEVELS

Five sets of:
Against a 3 minute running clock, complete as many rounds and reps as possible of:
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Squats
Rest 3 minutes between sets, and pick up the next set where you left off.

SPORT

A. Three sets of:
60 seconds of L-Seated Legless Rope Climbs
Rest 30 seconds
30 seconds of Left Leg Weighted Pistols (24/16 kg)
30 seconds of Right Leg Weighted Pistols (24/16 kg)
Rest 30 seconds

B. Take 10-15 minutes to build to a heavy-ish Clean, and then…

C. Every minute, on the minute, for 10 minutes:
10 Burpees Over the Barbell
(two-foot jump, two-foot land, lateral is fine)
1 Clean
Score will be the sum of your successful clean attempts (e.g., 285 + 295 + 295 + 295 + 285 + 285 + 285 + 275 + 275 + 285 = 2860 lbs). If you fail to complete a successful clean within one of the 60-second periods, you will receive a score of 0 for that particular set. You may perform multiple attempts within a 60-second period, but only your heaviest successful attempt in that 60-second period will count towards your total score.

D. For time:
Run 800 Meters
20 Front Squats (225/155 lbs)
Run 800 Meters
20 Deadlifts (315/205 lbs)
Run 800 Meters
Load your own barbells. Front squat must start from the ground, not off a rack.

CROSSFIT MOMS

“Baby Murph”

Advanced
800m run
60 pull ups
60 push ups
60 squats
800m run

Intermediate
400m run
45 pull ups or progressions
45 push ups
45 squats
400m run

Beginner
200m run
30 pull up progressions
30 push ups
30 squats
200m run

*Partition the pull ups, push ups and squats as needed.

Dan, Dan, the wall ball man.

FITNESS

A. Four sets of:
Good Mornings x 8-10 reps @ 3011
Rest 45 seconds
Supine Ring Rows x 10-12 reps @ 2111
Rest 45 seconds
Plank from Elbows x 45 seconds
Rest 45 seconds

B. For time:
Dumbbell Ground to Overhead x 12 reps
Box Jumps x 12 reps
Dumbbell Ground to Overhead x 9 reps
Box Jumps x 9 reps
Dumbbell Ground to Overhead x 6 reps
Box Jumps x 6 reps
Run 800 Meters

AIM

A. Five sets of:
Snatch Balance + 3 Overhead Squats
Rest 2 minutes between sets;

B. For time:
115/75 lb. Power Snatch x 12 reps
30/24″” Box Jumps x 12 reps
115/75 lb. Power Snatch x 9 reps
30/24″ Box Jumps x 9 reps
115/75 lb. Power Snatch x 6 reps
30/24″ Box Jumps x 6 reps
Run 800 Meters

SPORT

A. Every minute, on the minute, for 10 minutes:
Back Squat x 2 reps
*Sets 1-2 – 55%
*Sets 3-4 – 65%
*Sets 5-6 – 75%
*Sets 7-8 – 80%
*Sets 9-10 – 85%

B. Every minute, on the minute, for 10 minutes:
Shoulder Press x 1 rep
(Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 95+, 95+)
Immediately followed by…

C. Every minute, on the minute, for 10 minutes:
Push Press x 1 rep
(Start with last attempted Shoulder Press and build from there on the minute.)

D. Three rounds for time of:
10 Bar Muscle-Ups
15 Strict Handstand Push-Ups
20 Push Press (135/95 lbs)

CROSSFIT MOMS

Advanced
3 rounds
500m row
20 push ups

Intermediate
3 rounds
500m row
15 push ups

Beginner
3 rounds
250m row
10 push ups

Ocean Isle Beach Winery Run – Sept. 6th!
★ Run through the vineyard and trails. ★ Live Music.
★ Celebrate with Wine in a custom race wine glass. ★ Awards.
★ Free dinner at packet pickup for you & your family.
……PLEASE SHARE…..
Website: http://purplefeet5k.com/ ★ Register:http://bit.ly/1ohO7y2

Liz & visitor, Megan buddy carry during Monday’s Team Fernandez WoD.

FITNESS

A. Three sets of:
Back Squat x 8-10 reps @ 30X1
Rest 60 seconds
Pull-Ups x 4-6 reps @ 31X0
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds

B. For time:
Row 1000 Meters
followed immediately by . . .
Three rounds of:
Kettlebell Swings x 20 reps
Toes to Bar x 10 reps
Wall Climbs x 5 reps

AIM

A. Five sets of:
Back Squat x 2-4 reps @ 30X1
Rest 60 seconds
Single-Arm Dumbbell Row x 12-15 reps @ 2111
Rest 2 minutes

B. For time:
Row 1000 Meter
followed immediately by . . .
Three rounds of:
Double-Unders x 30 reps
Kettlebell Swings x 20 reps
Handstand Push-Ups x 10 reps

SPORT

Rest Day

CROSSFIT MOMS

Rest Day

Ocean Isle Beach Winery Run – Sept. 6th!
★ Run through the vineyard and trails. ★ Live Music.
★ Celebrate with Wine in a custom race wine glass. ★ Awards.
★ Free dinner at packet pickup for you & your family.
……PLEASE SHARE…..
Website: http://purplefeet5k.com/ ★ Register:http://bit.ly/1ohO7y2