(910) 612-2203

Saturday WOD

Saturday WOD 8:30am SPIN 7am

Team of 2

150 Hand Release Push Ups

150 DB Snatches

Run 800 or Row 1000 or Bike 2000 Meters

Alternate as needed  (cannot move on to next movement until completed all reps of the movement at hand)

Rest Until 25:00 Then…..

AMRAP in 10

5 Pull Ups

10 DB Goblet Squats

25 Double Unders or 75 Singles

Partner alternates full rounds

 

Team of 2

150 Hand Release Push Ups

150 DB Snatches

Run 800 or Row 1000 or Bike 2000 Meters

Alternate as needed  (cannot move on to next movement until completed all reps of the movement at hand)

Rest Until 25:00 Then…..

AMRAP in 10

5 Pull Ups

10 DB Goblet Squats

25 Double Unders or 75 Singles

Partner alternates full rounds

 

Team of 2

150 Hand Release Push Ups

150 DB Snatches

Run 800 or Row 1000 or Bike 2000 Meters

Alternate as needed  (cannot move on to next movement until completed all reps of the movement at hand)

Rest Until 25:00 Then…..

AMRAP in 10

5 Pull Ups

10 DB Goblet Squats

25 Double Unders or 75 Singles

Partner alternates full rounds

 

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Friday WOD 11/13/20

Veterans Day WOD “Brute Force Mile 2020”

TODAY YOU CAN EARN MORE POINTS FOR ROWVEMBER. If you do the Workout Of The Day all rowing you do will count towards your rowvember. Have a Coach validate your points. Every meter is a point! ROW ROW ROW!

Friday Schedule: 6am/8am/9am WOD and Open Gym from 430 to 630.

AMRAP 15:
20 Deadlifts (135/95)
20 Wallballs (20/14)
20 Burpees

21-15-9 -:
Deadlifts
500 Meter Row After each Set

155/105
135/95

AMRAP 15:
20 Deadlifts (135/95)
20 Wallballs (20/14)
20 Burpees

21-15-9 -:
Deadlifts
500 Meter Row After each Set

155/105
135/95

AMRAP 15:
20 Deadlifts (135/95)
20 Wallballs (20/14)
20 Burpees

21-15-9 -:
Deadlifts
500 Meter Row After each Set

155/105
135/95

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Thursday WOD 11/12/20

Join Coach Aaron at 6am tomorrow morning as he coaches his first CFOIB class.

Schedule: 6am WOD w/Coach Aaron, 8am HIIT w/Casey, OPEN GYM 9am or 530pm

Thursday:
Teams of 2 Complete the Following for Time:
3 x Each
8 Burpees + Box Jump
8 Medball Cleans

3 x Each
5 Devil Presses (25s/35s)
Burpee Broad Jumps Down and Back

3 x Each
10 Right Leg Step Ups
10 Left Leg Step Ups
10 V Ups

3 x Each
10 Cal Row or Bike
10 Step Ups with 2 Dumbbells resting on top of shoulders

Thursday:
Teams of 2 Complete the Following for Time:
3 x Each
8 Burpees + Box Jump
8 Medball Cleans

3 x Each
5 Devil Presses (25s/35s)
Burpee Broad Jumps Down and Back

3 x Each
10 Right Leg Step Ups
10 Left Leg Step Ups
10 V Ups

3 x Each
10 Cal Row or Bike
10 Step Ups with 2 Dumbbells resting on top of shoulders

Thursday:
Teams of 2 Complete the Following for Time:
3 x Each
8 Burpees + Box Jump
8 Medball Cleans

3 x Each
5 Devil Presses (25s/35s)
Burpee Broad Jumps Down and Back

3 x Each
10 Right Leg Step Ups
10 Left Leg Step Ups
10 V Ups

3 x Each
10 Cal Row or Bike
10 Step Ups with 2 Dumbbells resting on top of shoulders

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VETERANS DAY WOD 11/11/20

Join us at the OIB Park on Old Georgetown Road at 5ish we hope to start as close to 530 as possible. We need time to warm up and demo the movements before 3.2.1 GO! IF IT RAINS WE WILL MEET AT THE BOX/ IF IT SPRINKLES WE WILL MEET AT THE PARK.

Todays Schedule: 6am/8am/9am at the Gym and 530pm at the Park

BRUTEFORCE MILE (BODYWEIGHT)
 
400 Meter Run
 
3 Rounds 
10 Burpees
30 Air Squats
 
400 Meter Run
 
6 Min AMRAP
6 Walking Lunges
6 Pike Push Ups
6 Backward Lunges
6 Plyo Push Ups
 
400 Meter Run
3 Rounds:
100 ft Bear Crawl
100 ft Broad Jump
(3 Burpees Every 5 Jumps)
 
400 Meter Run
 
30 Bodyweight Complexes (1 Burpee + 2 Jumping Lunges)

BRUTEFORCE MILE w/ Sandbag (50/70)
 
400 Meter Burden Run
 
3 Rounds of
15 Burpees
15 Sandbag Thrusters
 
400 Meter Burden Run
 
6 Min AMRAP
6 Back Rack Lunges Forwards
6 Front to Back Push Press
6 Front Rack Lunges Backwards
6 Bent Over Rows
 
400 Meter Burden Run
 
10 Burpees
30 Sandbag Snatches
10 Burpees
30 Clean and Press
10 Burpees
 
400 Meter Burden Run
 
30 Bear Complexes (every time you rest you must buy in with 5 Bruteforce Burpees)

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Tuesday WOD 11/10/20

ROWEMBER STARTS NOW! Tuesday Points are awarded for ALL ROWING completed. The Buy In/Cash Out and any extra you wish to accumulate AFTER the WOD. Disclosure: YOU MUST DO THE ENTIRE 1k BUY IN and 1k CASH OUT to earn ANY POINTS today. NO SCALING THE ROW! (Have a coach sign off on your points. Every Meter is a Point today)

Tuesdays Schedule: 6am/8am/530pm WOD ….. Open Gym 9am.

For Time:
Buy-In: 1k Row

30-20-10:
Kettlebell Swings
Burpees

Cash-Out: 1k Row

For Time:
Buy-In: 1k Row

30-20-10:
Kettlebell Swings
Burpees

Cash-Out: 1k Row

For Time:
Buy-In: 1k Row

30-20-10:
Kettlebell Swings
Burpees

Cash-Out: 1k Row

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Monday WOD 11/9/20

2019 BRUTEFORCE MILE FLASHBACK

2020 BRUTEFORCE MILE WILL BE ON WEDNESDAY AS WE HONOR OUR VETERANS ON VETERANS DAY
Mondays Schedule: 6am/8am/9am/530pm/630pm WOD and SPIN at 530pm

SIGN UP ON ZENPLANNER TO RESERVE YOUR SPOT

6 Sets of 3 Reps of Back Squats Increase in Load each set

6 RFT:
12 Box Jumps (20/24)
10 Alt. DB Snatches (35/50) (25/35)
8 Push Up on DB + Swing

6 Sets of 3 Reps of Back Squats Increase in Load each set

6 RFT:
12 Box Jumps (20/24)
10 Alt. DB Snatches (35/50) (25/35)
8 Push Up on DB + Swing

6 Sets of 3 Reps of Back Squats Increase in Load each set

6 RFT:
12 Box Jumps (20/24)
10 Alt. DB Snatches (35/50) (25/35)
8 Push Up on DB + Swing

Comments Disabled| |