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Saturday: October 5, 2013

WOD

In teams of two, with one partner working at a time:

75 Push ups, partner will be resting in the bottom of the squat hold
75 lunges 45/35, partner will be resting in the plank position
75 hang power cleans 75/55, partner will be resting in the active shoulder dead hand
75 back squats 75/55, partner will be resting by motivating working partner
6×200 m sprints, tag, each partner will run 3 sprints.
Rule, each partner will work for one minute while the other partner is in the “rest” position, partners will then switch.  All 75 reps of each movement must be completed before moving on to the next movement.

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Friday: October 4, 2013

Everyone PR'd in Bob's Oly class last night. Everyone.

WOD

Complete as many rounds and reps as possible in 4 minutes of:
Burpees x 10 reps
100 Meter Run

Rest exactly 4 minutes, and then:

Complete as many rounds and reps as possible in 4 minutes of:
Renegade Rows x 5 reps
Box Jumps (24″/20″) x 10 reps

Rest exactly 4 minutes, and then:

Complete as many rounds and reps as possible in 6 minutes of:
Burpees x 10 reps
100 Meter Run

Rest exactly 6 minutes, and then:

Complete as many rounds and reps as possible in 6 minutes of:
Renegade Rows x 5 reps
Box Jumps (24″/20″) x 10 reps

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Thursday: October 3, 2013

Wednesday, October 16th from 4:30 - 7:00pm on the Causeway in OIB

WOD

A.
Five sets of:
Split Snatch (or power) x 1.1.1
(rest 10 seconds between singles)
Rest 2 minutes

B.
Complete AMRAP in 10 minutes of:
5 Handstand Push-Ups
10 Pull-Ups
15 Kettlebell Swings (32/24 kg

Weightlifting @ 6:15pm w/ Bob

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Wednesday: October 2, 2013

Sarah & the 30 inch box

EWOD

10 rounds for time:

Row 500m

15 burpees

Notes:

  • record times/round
  • nope, it’s not a joke.
  • female: beat Coach K’s time: 36:50
  • males: beat Chris Jernigan’s time: 33:

WLC @ 4:30pm

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Tuesday: October 1, 2013


Tammy Before -------------------------------------------> Smokin Hot Tammy AFTER!

“Six months of CrossFit has changed my body, my self esteem – my LIFE! Thank you soo much CrossFit OIB.” – Tammy M.

WOD

A.
Four sets of:
Front Squats x 6-8 reps @ 30X1
Rest 2 minutes
Ring Rows x 8-10 reps @ 2111
(get as horizontal as possible)
Rest 2 minutes

B.
For time:
Row 500 Meters
50 Wall Ball Shots
50 Hand-Release Push-Ups
Row 500 Meters

HIIT @ 5pm

WLC @ 6pm

Level 3 @ 6:15

A. BS – 2 reps emom @ 20X1 – 8 min

B. Hang Squat Clean – 8 min build to a tough-ish single

+

5,4,3,2,1:

Rope Climb 15′

16″ Bench Press BWT

BJ – 30/36″

Hang Squat Clean – 80% part B

Notes:

– focus on speed out of bottom for BS and clean work

– loads do not count for part B if: steps are take on catch, jumping fwd on catch, loss of form in mid back out of bottom, riding weight down

– keep moving for circuit – get a spot for BP if needed when needed, keep breathing throughout

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