Wednesday AM classes are canceled. We will keep you updated throughout the day of  changes to evening classes. Stay safe and warm! 

HOME WOD

3 Rounds For Time

30 PUSH UPS

40 SIT UPS

50 SQUATS

Complete this workout at home, snap a pic, and post it to our CrossFit Ocean Isle Beach Facebook Page.

FITNESS & AIM

Teams of two will complete three rounds each (total of 6 rounds per team) of:
10 x Lateral Jumps (24″/18″ hurdle)
15 x Thrusters (95/65 lbs)
20 x Knees to Elbows

While one partner works through the round, the other must hold two dumbbells fully extended overhead. If the dumbbells are dropped from overhead, both partners must perform 3 burpees before resuming the remainder of their round. If you don’t have a partner, rest with dumbbells extended overhead for as long as it took you to complete the round – performing 3 burpees every time you drop the dumbbells.

SPORT

A. Complete 100 Wall Ball Shots in as few sets as possible:
Unbroken Wall Ball Shots (30/20 lbs) x Max Reps
Rest EXACTLY 60 seconds
Goal is four sets or fewer. Note total sets taken and total time to complete 100 reps.

B. Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 8 reps @ 75%
*Set 4 – 6 reps @ 85%
*Set 5 – 4 reps @ 90%
Rest 2-3 minutes between sets.

C. Three sets, not for time, of:
Bent-Over Barbell Row x 6-8 reps @ 2111
Rest 60 seconds
Weighted Supinated-Grip Pull-Ups x 4-6 reps @ 21X0
Rest 60 seconds
Glute-Ham Raises x 6-8 reps @ 3011
Rest 60 seconds

Julie.Typical scene post-thruster workout.

UPDATE: All Tuesday PM classes and Wednesday AM classes are canceled. We will keep you updated of any other changes. Stay safe and warm! And be sure to check the CrossFit OIB blog tonight for a “home wod”. 

FITNESS

A. Take 10-12 minutes to practice three gymnastics skills of your instructor’s choice.Options include, but are not limited to – Pistols, Handstand Push-Ups, Wall Climbs, Kipping Pull-Ups, Butterfly Pull-Ups, Muscle-Ups, L-Sits, Toes to Bar, etc…

B. Five rounds for time of:
10 Pull-Ups
20 DB Walking Lunges
30 Anchored Sit-Ups
80 Single Unders or 40 Double-Unders

AIM

A. Take 10-12 minutes to practice three gymnastics skills of your choice.Options include, but are not limited to – Pistols, Handstand Push-Ups, Wall Climbs, Kipping Pull-Ups, Butterfly Pull-Ups, Muscle-Ups, L-Sits, Toes to Bar, etc…

B. Five rounds for time of:
10 Chest-to-Bar Pull-Ups
20 DB Walking Lunges
30 Anchored Sit-Ups
40 Double-Unders

SPORT

A. Three sets, not for time, of:
Nose-to-Wall Handstand Hold x 45-60 secondsDouble-Unders x 50 reps
(note whether these are unbroken each set)
L-Sit x 60 seconds
(accumulate in smaller clusters if necessary)

B. Every two minutes, for 12 minutes (6 sets):
Snatch x 1 rep @ 90-95%

C. For times (against a running clock):
Row 500 Meters
10 Power Snatches (155/105 lbs)
20 Toes to Bar
When the clock reaches 8:00, complete the following…
Row 500 Meters
15/10 Muscle-Ups
30 Shoulder to Overhead (155/105 lbs)
When the clock reaches 16:00, complete the following…
Row 500 Meters
20 Toes to Bar
40 Handstand Push-Ups
When the clock reaches 24:00, complete the following…
Row 500 Meters
25 Burpees Over the Erg
50 Ring Dips

CFOIB supports Big John in his future CrossFit Safe Haven endeavors (to open mid-February in Southport)!

FITNESS

A. Four sets of:
Push Press (dumbbell or barbell) x 6-8 reps
Rest 60 seconds
Romanian Deadlift x 6-8 reps @ 3010
Rest 60 seconds

B. For Max Reps/Calories:
3 Minutes of Rowing (Calories)
1 Minute of Rest
3 Minutes of Kettlebell Swings
1 Minute of Rest
3 Minutes of Thrusters

AIM

A. In eight sets or less, build to a heavy Jerk

B. For Max Reps:
3 Minutes of Box Jumps (24″/18″)
1 Minute of Rest
3 Minutes of Kettlebell Swings (24/16 kg)
1 Minute of Rest
3 Minutes of Thrusters (115/83 lbs.)

SPORT

A. Every two minutes, for 10 minutes (5 sets):
Front Squat x 1 rep @ 90-95%

B. Every two minutes, for 12 minutes (6 sets):
Clean + Front Squat x 1 rep @ 90-95%

C. Four sets of:
Touch-n-Go Power Cleans x 5 reps
Rest 2 minutes
Increase load each set, working to the heaviest 5-rep set possible.

D. Three sets for times of:
135/95 Squat Clean x 10 reps
Chest-to-Bar Pull-Ups x 20 reps
Rest 2 minutes

Best photo bomb ever.

WOD

Partners alternate whole rounds to complete as many rounds and reps as possible in 20 minutes of:
10 Goblet Squats
10 Box Jump-Overs or high hurdle hops
10 Hand-Release Push-Ups

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FITNESS

A. Three sets of:
Good Mornings x 8-10 reps @ 3011
Rest 45 seconds
Single-Arm Dumbbell Row x 8-10 reps @ 2111
Rest 45 seconds
Alternating Lateral Lunges x 8-10 reps each leg @ 2010
Rest 45 seconds

B. For time:
Row 500 Meters
Run 600 Meters
Row 500 Meters

AIM

A. Four or Five sets of:
(Full or Power) Clean x 1.1.1
(rest 10 seconds between singles)
Rest 2-3 minutes

B. “Elizabeth”
Complete rounds of 21, 15 and 9 reps for time of:
135/95 lb. Cleans (Power Clean is OK)
Ring Dips

SPORT

A.
Three sets, not for time, of:
Muscle-Ups x 3-8 reps
L-Sit x 45-60 seconds
Bridge-Ups x 4-6 reps

B.
Take exactly 10 minutes to build to today’s heavy Push Press,
followed immediately by…
Exactly 8 minutes to build to today’s heavy Power Jerk,
followed immediately by…
Exactly 6 minutes to build to today’s heavy Split Jerk

C.
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – Max Reps @ 85%
Rest 2 minutes between sets.
Max reps sets terminate with any excessive pausing at the top of the lift. The athlete should take no more than 2 seconds at the top of the lift to breathe, brace and start their descent for the next rep.

D.
Complete as many rounds and reps as possible in 6 minutes of:
10 Shoulder to Overhead (155/105 lbs)
10 Handstand Push-Ups
30 Double-Unders