FITNESS

A. Three sets of:
Dumbbell or Barbell Push Press x 6-8 reps
Rest 45 seconds
Single Leg Hip Bridge x 8-10 reps each leg @ 2011
Rest 45 seconds
Partnered Leg Tosses x 15-20 reps
Rest 45 seconds

B. Every minute, on the minute for 16 minutes:
Even minutes – Burpees x 10 reps
Odd minutes – 100 Meter Sprint

AIM

A. Four sets of:
Push Press x 3-5 reps
Rest 2-3 minutes

B. Every minute, on the minute, for 16 minutes:
Even minutes – Burpees x 10 reps
Odd minutes – Power Cleans x 5 reps

SPORT

A. Every 2 minutes, for 20 minutes (10 sets):
Power Clean x 1 rep
(these should look like your clean, but received above parallel…they should not look like you are imitating a starfish or performing a weighted jumping jack)
Loading per set (by %): 50, 55, 60, 65, 70, 75, 80, 80+, 80+, 80+

B. Every 2 minutes, for 16 minutes (8 sets):
Front Squat
*Set 1 – 2 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Sets 5-8 – 1 rep @ 92-95%

C. Every minute, on the minute, for 30 minutes:
Minute 1 – 15 Unbroken Wall Ball Shots (30/20 lbs)
Minute 2 – 10 Toes to Bar
Minute 3 – 10 Burpee Box Jump-Overs (24″/20″)
Similar to last week, but also reuniting you with an old friend to help you realize that no matter how hard you are breathing, you can always do 15 unbroken wall ball shots.

D. Three sets of:
Glute-Ham Raises x 6-8 reps @ 3011
Rest as needed

CROSSFIT MOMS

Advanced
30-20-10
Back squats #65
Push ups
Pull ups

Intermediate
20-15-10
Back squats #45
Push ups
Pull ups or progressions

Beginner
15-10-5
Back squats #15-25
Push ups
Pull up progressions

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

J Will

FITNESS & AIM

A. Three sets of:
Front-Racked Alternating Lunges x 8-10 reps each leg @ 2011
Rest 60-90 seconds
Turkish Get-Ups x 2-3 reps each arm
Rest 60-90 seconds
Side Planks x 30-45 seconds each side
Rest 60-90 seconds

B. Complete as many rounds and reps as possible in 5 minutes of:
Dumbbell Weighted Burpees x 3 reps
Alternating Dumbbell Rows from the Plank x 5 reps (each arm)
Dumbbell Thrusters x 7 reps
Rest two minutes and then repeat.

SPORT

A. Five sets of:
Narrow-Grip Overhead Squat x 3 reps @ 3311
Rest 2-3 minutes
This is the last week we’ll work on these holds. Go as heavy as possible in the narrow-grip position you have found to be most stable.

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 @ 80%
*Set 5 – 2 reps @ 85%
*Set 6 – 1 rep @ 90%
*Set 7 – 8 reps @ 80%
*Set 8 – 8 reps @ 80%
Rest exactly 2 minutes between sets.

C. Against a five-minute running clock,
Row 1000 Meters
immediately followed by, as many reps as possible in the remaining time of:
Muscle-Up + 2 Dips
Rest 2 minutes, and then…
Against a five-minute running clock,
Run 800 Meters
immediately followed by, as many reps as possible in the remaining time of:
Chest-to-Bar Pull-Ups
Rest 2 minutes, and then…
Against a five-minute running clock,
Row 1000 Meters
immediately followed by, as many reps as possible in the remaining time of:
Muscle-Up + 2 Dips

CROSSFIT MOMS

Rest Day

Labor Day ~ One WOD only today

FITNESS & AIM

“Team Fernandez”
In Teams of Two Complete
5 rounds total of:

FITNESS:

200m med ball run
16 Wall Ball Shots
20m Bear Crawl
8 Pullups

*Both teammates run together, split reps on wall ball shots & pull-ups.

AIM:

400m weighted run sandbag
12 Stone to Shoulder (alternating shoulders) 120/95
50m Buddy Carry
2 Rope Climb

*Both teammates run together, split reps on stones & rope climb. Sub 4 strict pullups for rope climb (use bands if necessary)

SPORT

A. Every two minutes, for 12 minutes (6 sets):
Hang Snatch (mid-thigh) + Snatch @ 80-85% of 1-RM Snatch

B. Every 2 minutes, for 10 minutes (5 sets):
4-Stop Halting Snatch Deadlift @ 95-105% of 1-RM Snatch
(Pause for 3 seconds at each of the following positions: 2″ off the floor, mid-patella, mid-thigh, “pockets”/high hang – USE STRAPS)

C. Every 2 minutes and 30 seconds, for 20 minutes (8 sets):
Back Squat
*Set 1 – 6 reps @ 60% of 1-RM
*Set 2 – 4 reps @ 70%
*Set 3 – 2 reps @ 80%
*Set 4 – 6 reps @ 70%
*Set 5 – 4 reps @ 80%
*Set 6 – 2 reps @ 90%
*Set 7 – 4 reps @ 85%
*Set 8 – 4 reps @ 85%
Same loads as last week for those that missed any lifts. If you made all lifts last week, you may increase the weight – but do not increase by more than 3%.

D. Complete as many rounds and reps as possible in 12 minutes of:
12 Strict Handstand Push-Ups
24 Heavy Russian Kettlebell Swings
Use the same weight you used last week for the swings – your goal is to see if you can achieve the same or greater total volume despite a more challenging rep scheme.

CROSSFIT MOMS

“Baby Isabel”

Advanced
30 hang power snatches #65

Intermediate
30 hang power snatches #45

Beginner
30 hang power snatches #15-25

*If your belly impedes your bar path, substitute a one-armed dumbbell snatch at approximately half the bar weight.

BEACH WORKOUT

MEET UNDER THE OCEAN ISLE BEACH PIER NO LATER THAN 8:45AM

VISITORS WELCOME! $15 DROP IN CASH ONLY OR PREPAY ONLINE HERE.

In teams of two, with only one partner working at a time, partners alternate rounds to complete five sets each of:
20 Wall Ball (Pier) Shots
10 No Push Up Burpees
300 Meter Run

CROSSFIT MOMS

“Baby Hammer”

Advanced
5 rounds
5 hang power cleans #65
10 front squats #65
5 jerks #65
10 pull ups

Intermediate
4 rounds
5 hang power cleans #45
10 front squats #45
5 jerks #45
10 pull ups or progressions

Beginner
3 rounds
5 hang power cleans #15-25
10 front squats #15-25
5 jerks #15-25
10 pull up progressions

Everyone has a crush on the Colonel!

FITNESS

A. Four sets of:
Overhead Squat x 6-8 reps @ 3011
Rest 60 seconds
Single Leg Kettlebell Deadlift x 6-8 reps each leg @ 3011
Rest 60
Plank from Elbows x 60 seconds
Rest 60 seconds

B. Complete as many rounds and reps as possible in 7 minutes of:
Dumbbell Ground to Overhead x 7 reps
Sit-Ups x 14 reps

AIM

A. Five sets of:
Hang Snatch x 1.1.1
(rest 5-7 seconds between single)
Rest 2 minutes

B. Complete as many rounds and reps as possible in 7 minutes of:
135/95 lb Ground to Overhead x 7 reps
Toes to Bar x 7 reps

SPORT

A. Every minute, on the minute, for 10 minutes:
Back Squat x 1 rep
*Sets 1-2 – 55%
*Sets 3-4 – 65%
*Sets 5-6 – 75%
*Sets 7-8 – 80%
*Sets 9-10 – 85%
I know your legs are sore, trust me, this is designed to help a little bit.

B. Every 90 seconds, for 15 minutes (10 sets):
Split Jerk x 1 rep
Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 95+, 95+

C. Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders
2 Muscle-Ups
4 Power Cleans (185/135 lbs)
8 Push Press (185/135 lbs)

D. Three sets of:
Glute-Ham Raises x 8-10 reps @ 3011
Rest as needed
Weighted Plank Holds x 60 seconds
Rest as needed

CROSSFIT MOMS

“Baby Jackie”

Advanced
Row 1000m
50 thrusters #35
30 pull ups

Intermediate
Row 750m
40 thrusters #25
20 pull ups or progressions

Beginner
Row 500m
30 thrusters #15
15 pull up progressions or ring rows