Holiday Schedule begins this week. From December 24th – January 1 CrossFit OIB will be open for Open Box hours on rotating AM & PM shifts. Please be sure to note the schedule and adjust your workout times accordingly. Merry Christmas!

Travel WOD

4 rounds:
400m run
60 sec plank hold
rest 2 min

FITNESS

A. Three sets of:
Back Squat x 8-10 reps @ 30X1
Rest 60 seconds
Dumbbell External Rotations x 10-12 reps each arm @ 2110
Rest 60 seconds
Ring Rows x 8-10 reps @ 2111
Rest 60 seconds

B. Three rounds for time of:
Wall Ball Shots x 30 reps
Toes to Bar x 20 reps

AIM

A. Five sets of:
Back Squat x 3-5 reps @ 30X1
Rest 90 seconds
Dumbbell External Rotation x 10-12 reps each @ 2110
Rest 90 seconds

B. Three rounds for time of:
Wall Ball Shots x 30 reps (20/12 lbs.)
Toes to Bar x 20 reps

SPORT

A. Every minute, on the minute, for 8 minutes:
Snatch x 2 reps
(all sets should be performed between 80-90% of 1-RM snatch)

B. Back Squat
*Set 1 – 5 reps @ 70-75%
*Set 2 – 3 reps @ 80-85%
*Set 3 – 1 rep @ 90-95%
Sets 4-8 – 2 reps @ 87-90%
Rest 2 minutes between sets.

C. Five rounds for time of:
15 Pull-Ups
20 Kettlebell Swings (24/16 kg)
40 Double-Unders

WOD

 Choice of Two!

Happy Friday!

Here’s a reminder of all the cool gear that we have in stock … in case you need any last minute gift ideas! Click on the image below to view our new items!

We’ve also got an awesome “week trial” for that friend or family member who’s been kicking around the idea of CrossFit OIB but not sure about making the commitment. Gift them a $59.99 10-Day CrossFit + Spin Sneak Peek and if they decide to drink the Kool-Aid & join up for a membership they get to save $59.99 —-> and you get to save 25% off your next month all for being awesome!

FITNESS

A. Four sets of:
Single-Leg Box Step-Up x 8-10 reps each leg
Rest 60 seconds
Pronated Grip Pull-Ups x 4-6 reps @ 2111
Rest 60 seconds

B. Complete as many rounds and reps as possible in 5 minutes of:
10 Pull-Ups
10 Wall Ball Shots
Rest exactly 3 minutes, and then,
Complete as many rounds and reps as possible in 5 minutes of:
10 Sit-Ups
20 Mountain Climbers (each step is one rep)

AIM

A. Four sets of:
Weighted Pull-Ups x 3-4 reps @ 20X1
Rest 60 seconds
Weighted Pistols x 6 reps each leg
Rest 60 seconds

B. Complete as many rounds and reps as possible in 5 minutes of:
10 Pull-Ups
10 Wall Ball Shots
Rest exactly 3 minutes, and then . . .
Complete as many rounds and reps as possible in 5 minutes of:
10 Sit-Ups
20 Mountain Climbers (each step is one rep)

SPORT

A. Take 20 minutes to build to a heavy Snatch
(let feel dictate how heavy you go today – doesn’t need to be a PR, but if it feels good, let it happen)

B. Take 20 minutes to build to a heavy Clean & Jerk
(again, let feel dictate)

C. For times:
12 Muscle-Ups (ladies 9 muscle-ups)
Rest exactly 60 seconds
9 Muscle-Ups (ladies 7 muscle-ups)
Rest exactly 60 seconds
6 Muscle-Ups (ladies 5 muscle-ups)

FITNESS

A. Four sets of:
Bench Press x 6-8 reps @ 20X1
Rest 45 seconds
Ring Rows x 8-10 reps @ 2111
Rest 45 seconds
Kettlebell Swings x 20-25 reps
Rest 45 seconds

B. Four rounds for time of:
25/15 Push-Ups
250 Meter Row

AIM

A. Bench Press
Set 1 – x 5 reps @ 80% of 1-RM
Set 2 – x 3 reps @ 85% of 1-RM
Set 3 – x 3 reps @ 90% of 1-RM
Set 4 – x 2 reps @ 95% of 1-RM
Set 5 – x 2 reps @ 95% or more of 1-RM
Rest 3 minutes between sets and use that time to warm-up for the Snatch

B. Three rounds for time of:
115/75 lb. Hang Power Snatch x 10 reps
Ring Dips x 15 reps

SPORT

Active Recovery Day

Heading out of town for the holidays? We’ve got your back! CFOIB Intern Devin has programmed up no-equipment needed Travel WODs for your enjoyment. Check here on blog each day beginning Monday December 23 through January 2. #noexcuses

FITNESS

A. Four sets of:
Goblet Squats x 8-10 reps @ 31X1
Rest 60 seconds
Single-Arm Shoulder Press x 6-8 reps each arm
Rest 60 seconds
Farmer’s Carry x 40 yards
Rest 60 seconds

B. In teams of three, alternating complete rounds, complete five rounds each of:
Thrusters x 5 reps
Kettlebell Swings x 10 reps
Double-Unders x 20 reps

AIM

A. Five sets of:
Back Squat x 4-6 reps @ 30X1
Rest 3 minutes between sets and use that time to work shoulder mobility

B. In teams of three, alternating complete rounds, complete five rounds each for time of:
155/105 lbs Thrusters x 5 reps
32/24 kg Kettlebell Swings x 10 reps
Double-Unders x 20 reps

SPORT

A. Front Squat
*Set 1 – 5 reps @ 70-75%
*Set 2 – 3 reps @ 80-85%
*Set 3 – 1 rep @ 90-95%
Sets 4-6 – 2 reps @ 85%
Rest 2 minutes between sets.

B. Five sets of:
Muscle Snatch x 1 rep
(build to heavy muscle snatch over the course of the five sets
Rest 30 seconds
Tall Box Jump x 1.1.1
(jump up, step down to a lower box, reset, jump again)
Rest 30 seconds

C. Males
For times:
250 lb Front Squat x 12 reps
(must take it from the floor)
Rest exactly 60 seconds
250 lb Front Squat x 9 reps
Rest exactly 60 seconds
250 lb Front Squat x 6 reps
Rest exactly 60 seconds

Females
For times:
165 lb Front Squat x 9 reps
(must take it from the floor)
Rest exactly 60 seconds
165 lb Front Squat x 7 reps
Rest exactly 60 seconds
165 lb Front Squat x 5 reps
Rest exactly 60 seconds
NOTE – Many of you will need to scale, which is fine, but please select a weight that is challenging.