Workout of the Day | Coastal Fitness Ocean Isle Beach

Saturday WOD 10/3/20

Bring your Rope and join us for a fun little Saturday Partner WOD at 830am Saturday!

CF 1

In Teams of 2 (I go, You go)

12 Rounds of:

24 Double Unders or 72 Singles/8 Alternating DB Snatches

into

6 Rounds of:

12 Wallballs/4 DB Devil Presses

Men 50#/ Women 35# except for Devils Presses then move to Men 40#/ Women 20#

CF 2

In Teams of 2 (I go, You go)

12 Rounds of:

24 Double Unders or 72 Singles/8 Alternating DB Snatches

into

6 Rounds of:

12 Wallballs/4 DB Devil Presses

Men 50#/ Women 35# except for Devils Presses then move to Men 40#/ Women 20#

CF 3

In Teams of 2 (I go, You go)

12 Rounds of:

24 Double Unders or 72 Singles/8 Alternating DB Snatches

into

6 Rounds of:

12 Wallballs/4 DB Devil Presses

Men 50#/ Women 35# except for Devils Presses then move to Men 40#/ Women 20#

Bootcamp

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Friday WOD 10/2/20

Photo: Julie Kesterson

Schedule: 6am/8am/9am WOD and Open gym at 430pm

CF 1

12 Min EMOM

Odd – 10 Shoulder to Overhead

Even – 10 Windshields with DB

Part 2:

7 Rounds each (work/rest)

7 Deadlifts

5 Bar Facing Burpees

3 Power Cleans

Part 3:

3 Rounds of:

10 Strict Hanging Knee Raises

10 Wallball Sit Ups

10 Push Up + Side Plank

CF 2

12 Min EMOM

Odd – 10 Shoulder to Overhead (95/135) (65/95)

Even – 10 Windshields with DB (35/50)

Part 2:

7 Rounds each (work/rest)

7 Deadlifts

5 Bar Facing Burpees

3 Squat Cleans

(115/165) (135/195)

Part 3:

3 Rounds of:

10 Strict Hanging Knee Raises

10 Wallball Sit Ups

10 Push Up + Side Plank

CF 3

12 Min EMOM

Odd – 10 Shoulder to Overhead (95/135) (65/95)

Even – 10 Windshields with DB (35/50)

Part 2:

7 Rounds each (work/rest)

7 Deadlifts

5 Bar Facing Burpees

3 Squat Cleans

(115/165) (135/195)

Part 3:

3 Rounds of:

10 Strict Hanging Knee Raises

10 Wallball Sit Ups

10 Push Up + Side Plank

Bootcamp

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Thursday WOD 10/1/20

Thursday Schedule: 6am/9am WOD. Open Gym times are 8am and 530pm

CF 1

AMRAP 7:
4 Strict Pull-ups
8 Double Dumbbell Step Back Lunges (50’s/35’s)
12 Push-ups
16 AbMat Sit-ups

Rest 3 Minutes

AMRAP 7:
4 Strict Pull-ups
8 Single Dumbbell Step Back Lunges (50/35)
12 Push-ups
16 AbMat Sit-ups

CF 2

AMRAP 7:
4 Strict Pull-ups
8 Double Dumbbell Step Back Lunges (50’s/35’s)
12 Push-ups
16 AbMat Sit-ups

Rest 3 Minutes

AMRAP 7:
4 Strict Pull-ups
8 Single Dumbbell Step Back Lunges (50/35)
12 Push-ups
16 AbMat Sit-ups

CF 3

AMRAP 7:
4 Strict Pull-ups
8 Double Dumbbell Step Back Lunges (50’s/35’s)
12 Push-ups
16 AbMat Sit-ups

Rest 3 Minutes

AMRAP 7:
4 Strict Pull-ups
8 Single Dumbbell Step Back Lunges (50/35)
12 Push-ups
16 AbMat Sit-ups

Bootcamp

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Wednesday WOD 9/30/20

Beach WOD flashbacks!

Schedule: 6am/8am/9am WOD. Its Wodfather Wednesday at 530.

CF 1

10 Rounds:
7 Russian Kettlebell Swings (53/35)
7 Goblet Squats (53/35)
7 Burpees

CF 2

10 Rounds:
7 Russian Kettlebell Swings (53/35)
7 Goblet Squats (53/35)
7 Burpees

CF 3

10 Rounds:
7 Russian Kettlebell Swings (53/35)
7 Goblet Squats (53/35)
7 Burpees

Bootcamp

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Tuesday WOD 9/29/20

CF 1

4 Rounds Not For Time:

Part 1:

10 Bulgarian Split Lunges (R) Hold 1 DB (25/35) (35/50)

10 Box Step Ups Hold 1 DB (25/35) (35/50)

10 Bulgarian Split Lunges (L) Hold 1 DB (25/35) (35/50)

10 DB Swings w/ DB your working with

10 Sit Ups w/ DB

Part 2: w/Partner (work/rest)

3 x 20 WB Each (work/rest)

3 x 15 Burpees Each (work/rest)

3 x 20 Bicycle Crunches Each R+L=1 (work/rest)

Do all WB before moving to Burpees

CF 2

4 Rounds Not For Time:

Part 1:

10 Bulgarian Split Lunges (R) Hold 1 DB (25/35) (35/50)

10 Box Step Ups Hold 1 DB (25/35) (35/50)

10 Bulgarian Split Lunges (L) Hold 1 DB (25/35) (35/50)

10 DB Swings w/ DB your working with

10 Sit Ups w/ DB

Part 2: w/Partner (work/rest)

3 x 20 WB Each (work/rest)

3 x 15 Burpees Each (work/rest)

3 x 20 Bicycle Crunches Each R+L=1 (work/rest)

Do all WB before moving to Burpees

CF 3

4 Rounds Not For Time:

Part 1:

10 Bulgarian Split Lunges (R) Hold 1 DB (25/35) (35/50)

10 Box Step Ups Hold 1 DB (25/35) (35/50)

10 Bulgarian Split Lunges (L) Hold 1 DB (25/35) (35/50)

10 DB Swings w/ DB your working with

10 Sit Ups w/ DB

Part 2: w/Partner (work/rest)

3 x 20 WB Each (work/rest)

3 x 15 Burpees Each (work/rest)

3 x 20 Bicycle Crunches Each R+L=1 (work/rest)

Do all WB before moving to Burpees

Bootcamp

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Monday WOD 9/28/20

A little Pre WOD sesh. CFOIB Beach Day was super fun, thanks to all who participated!

Please, sign up on zenplanner to reserve your spot!

CF 1

5 Rounds of:

25 Double Unders or 75 Single Unders

12 Deadlifts

5 Toes to Bar or Hanging Knee Raises or V-Ups

25 Double Unders or 75 Singles

9 Hang Power Cleans

5 Toes to Bar or Hanging Knee Raises or V-Ups

25 Double Unders or 75 Singles

6 Push Jerks

5 Toes to Bar

CF 2

5 Rounds of:

25 Double Unders or 75 Single Unders

12 Deadlifts (95/65)

5 Toes to Bar or Hanging Knee Raises or V-Ups

25 Double Unders or 75 Singles

9 Hang Power Cleans (95/65)

5 Toes to Bar or Hanging Knee Raises or V-Ups

25 Double Unders or 75 Singles

6 Push Jerks (95/65)

5 Toes to Bar

CF 3

5 Rounds of:

25 Double Unders

12 Deadlifts (155/105)

5 Toes to Bar

25 Double Unders

9 Hang Power Cleans (155/105)

5 Toes to Bar or Hanging Knee Raises or V-Ups

25 Double Unders

6 Push Jerks (155/105)

5 Toes to Bar

Bootcamp

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« Previous

Saturday WOD 10/3/20

Friday WOD 10/2/20

Thursday WOD 10/1/20

Wednesday WOD 9/30/20

Tuesday WOD 9/29/20

Monday WOD 9/28/20

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