“My whole family absolutely loves Crossfit OIB. Every workout is challenging and everyone is very helpful. I’ve learned a lot in just the first few weeks here and gotten some of the best workouts I’ve had in 10+ years.” – Dave Hutnick

FITNESS

A. Three sets of:
Turkish Get-Ups x 2 reps each arm
Rest 45 seconds
Romanian Deadlift x 6-8 reps @ 3011
Rest 45 seconds
Double-Under Practice x 45-60 seconds
Rest 45 seconds

B. For max reps:
Goblet Squats x 2 minutes
Rest 60 seconds
Dumbbell Push Press x 2 minutes
Rest 60 seconds
Box Jump x 2 minutes
Rest 60 seconds

AIM

A. Take 15 minutes and build to today’s 1RM Clean

B. Three sets for max reps:
135/95 lbs Ground to Overhead x 60 seconds
Rest 2 minutes

SPORT

A. Every minute, on the minute, for 12 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 15-20 Meters
Minute 3 – Unbroken Double-Unders x 50 reps
(yep, we practice these every week…they need to be viewed as a rest station for you in a conditioning workout)

B. Every two minutes, for 16 minutes (8 sets):
Power Jerk + Split Jerk
(Pause for 2-3 seconds in the split jerk receiving position before recovering.)
Rest 2 minutes
Goal is to use heaviest 2-3 loads from last week for all 8 sets. Use blocks if you have them.

C. Strict Overhead Press
* Set 1 – 5 reps @ 75%
* Set 2 – 5 reps @ 80%
* Set 3 – 4 reps @ 85%
* Set 4 – 3 reps @ 90%
* Set 5 – 2 reps @ 95%
Rest 2 minutes between sets.

D. Five sets for times of:
Run 400 Meters
5 Ground to Overhead (185/135 lbs)
5 Bar Muscle-Ups
10 Strict Handstand Push-Ups
Rest 2 minutes
If a set is taking you more than 4 minutes, you need to scale it back and keep your time under 4 minutes for each set.

CROSSFIT MOMS

Rest Day

A quick photo-op with Team Fernandez before they completed the remainder of their 5+ hour training session. Coach K & Chris will compete in the Endeavor Team Challenge in 53 days!!

FITNESS & AIM

A. Three sets of:
Bulgarian Split Squat x 8-12 reps
Rest 30 seconds
60 second Handstand Hold
or
Wall Climbs x 5 reps
or
Handstand Push-Ups x Max Reps
Rest 3 minutes

B. “Annie”
Rounds of 50, 40, 30, 20 and 10 reps of:
Double-Unders
Anchored Sit-Ups

SPORT

A. Every minute, on the minute, for 6 minutes:
Full + Quarter Front Squat
Increase load from last Monday’s session by 5-8% and use that load for all 6 minutes.

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

C. Every 2 minutes, for 10 minutes (5 sets):
Back Squat x 5 reps @ same load you used last Monday

D. Three rounds for time of:
20 Overhead Walking Lunges (95/65 lbs)
15 Pull-Ups

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

CrossFit OIB Anniversary WOD

Teams of two must complete a total of 4 sets each as quickly as possible of:

Run 400 Meters
—
5 Hand-Release Push-Ups
10 Box Jumps (24″/18″)
5 Hand-Release Push-Ups
10 Box Jumps (24″/18″)
5 Hand-Release Push-Ups
10 Box Jumps (24″/18″)
—
Run 200 Meters

Teammates must attack the workout in order, and cannot perform similar tasks at the same time. All teammates start on the run . . . which means Teammate B has to wait until Teammate A has completed the 400 meter run before he/she may begin. Teammates cannot be performing the gymnastics couplet or the run(s) at the same time. Thus, Teammate B needs to wait until Teammate A returns from his/her run before he/she may begin the 200m run.”

The year was 2013. CrossFit OIB celebrated our 4 year anniversary with the Big Bash 3.0, set amazing PRs during the CrossFit Open, lost the Bonecrusher due to an early retirement but welcomed even more great people into the fold of the CFOIB Family. Looking back through all of these photos you can really tell how much fun we have at the box!

Friday: July 11, 2014

FITNESS & AIM

Five sets of:
Complete as many rounds and reps as possible in 3 minutes of:
3 Pull-Ups
6 Burpees
9 Kettlebell Swings
Rest 3 minutes between sets

SPORT

A. Front Squat
*Set 1 – 3 reps @ 70%
*Set 2 – 2 reps @ 80%
*Set 3 – 2 reps @ 85-90%
*Set 4 – 1 rep @ 90-95%
*Set 5 – 1 rep @ 95+%
Rest 2-3 minutes between sets.

B. Every two minutes, for 16 minutes (8 sets):
Hang Clean + Clean + Front Squat + Jerk
Build to today’s heaviest set.

C. Every two minutes, for 10 minutes (5 sets):
Front-Racked Alternating Reverse Lunges x 10 reps (5 each leg)
Use the heaviest load you believe you can handle for all five sets. Good starting loads might be 185/125 lbs…and move up from there if you’re handling it well.

D. Three sets of:
Snatch-Grip Romanian Deadlift x 6 reps @ 3111
Rest as needed
Stationary Dips x 20-30 reps
Rest as needed

CROSSFIT MOMS

“Baby J.T.”

Advanced
21-15-9
Shoulder press #65
Dips
Push ups

Intermediate
21-15-9
Shoulder press #45
Dips
Push ups

Beginner
15-12-9
Shoulder press #25
Dips
Push ups

*Dips can be done on the rings, parallel bars or a bench.

FITNESS

A. Four sets of:
Push-Press x 6-8 reps
Rest 60 seconds
Side Planks x 30 seconds each side
Rest 60 seconds
Pull-Ups x 5 reps @ 3111
Rest 60 seconds

B. 600 Meter Partnered Farmer’s Carry
Teams of two must move as much weight as possible 600 meters in a farmer’s carry. Every time the weight touches the ground or partners change roles (from working to resting), each partner must perform 5 burpees upon returning to the gym at the half-way and finish. (use the 200m route around the gym x 3)

AIM

A. Four sets of:
Push Press x 3-5 reps
Rest 90 seconds
Weighted Pull-Ups x 3-5 reps
Rest 90 seconds

B. 600 Meter Partnered Farmer’s Carry
Teams of two must move as much weight as possible 600 meters in a farmer’s carry. Every time the weight touches the ground or partners change roles (from working to resting), each partner must perform 5 burpees upon returning to the gym at the half-way and finish.

SPORT

Rest Day

CROSSFIT MOMS

Rest Day