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Flashback Friday LIVE @ 12 NOON with Coach K

Join Coach K as she leads us in a LIVE WORKOUT on our INSTAGRAM Page @crossfitoib.

If you are able to JOIN us on INSTA @crossfitoib LIVE at NOON, please come warmed up and ready!

Equipment needed: Yoga mat, towel, or blanket. Shoes optional

3-4 rounds Single Leg Deadlift / Single Leg Deadlift / 3 Position Lunge / Sumo Steps

3-4 rounds: Side Plank + Leg Lift / Glute Bridge / Static Superman / Side Lying Leg Raise Circuit

3 rounds: Eagle Crunches / Leg Raise Combo / Bicycle Crunches / Up Dog Knee to Chest

 

Equipment needed: Yoga mat, towel, or blanket. Shoes optional

3-4 rounds Single Leg Deadlift / Single Leg Deadlift / 3 Position Lunge / Sumo Steps

3-4 rounds: Side Plank + Leg Lift / Glute Bridge / Static Superman / Side Lying Leg Raise Circuit

3 rounds: Eagle Crunches / Leg Raise Combo / Bicycle Crunches / Up Dog Knee to Chest

 

Equipment needed: Yoga mat, towel, or blanket. Shoes optional

3-4 rounds Single Leg Deadlift / Single Leg Deadlift / 3 Position Lunge / Sumo Steps

3-4 rounds: Side Plank + Leg Lift / Glute Bridge / Static Superman / Side Lying Leg Raise Circuit

3 rounds: Eagle Crunches / Leg Raise Combo / Bicycle Crunches / Up Dog Knee to Chest

 

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HOMESCHOOL #19 (4/16/20)

Young Athletes Kama and Lila working hard on the HOMESCHOOL WOD!

Don’t forget to join us LIVE on Friday at NOON with Coach K’s Booty Blaster and Saturday at 10:15 for YOGA/STRETCH with Steve and Stacy.

FOR TIME:

RUN 1 MILE

33 Push Ups

RUN 1 MILE

33 AIR SQUATS

RUN 1 MILE

33 Burpees

FOR TIME:

RUN 1 MILE

33 Push Ups

RUN 1 MILE

33 AIR SQUATS

RUN 1 MILE

33 Burpees

FOR TIME:

RUN 1 MILE

33 Push Ups

RUN 1 MILE

33 AIR SQUATS

RUN 1 MILE

33 Burpees

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HOMESCHOOL WOD #18 (4/15/20)

Coach Dave,Jay and Vince doing the ESSENTIALS “GOLFING”. Notice they each have their own cart “social distancing”!

WOD today is programmed to fit into a possibly rainy day so that you can workout inside if needed.

LIVE WORKOUT WITH COACH K from Colorado on Friday at 12 Noon on our insta page @crossfitoib

LIVE WORKOUT WITH CASEY on Monday at 5pm on our Facebook Page CrossFit Ocean Isle Beach

Dont miss all the opportunities and variety we are bringing to you during this time of social distancing.

Send your pics and videos for motivation through this challenging time! LOVE YOU GUYS, Coach KJ

20-18-16-14-12-10-8-6-4-2 Rep Scheme

Air Squats

Mountain Climbers

Lateral Lunges

Sit Ups or V Ups or Ab Movement of Choice

20-18-16-14-12-10-8-6-4-2 Rep Scheme

Air Squats

Mountain Climbers

Lateral Lunges

Sit Ups or V Ups or Ab Movement of Choice

20-18-16-14-12-10-8-6-4-2 Rep Scheme

Air Squats

Mountain Climbers

Lateral Lunges

Sit Ups or V Ups or Ab Movement of Choice

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HOMESCHOOL WOD #17 (4/13/20)

LIVE ON FACEBOOK TODAY at 5pm w/ CASEY.

MARK YOUR CALENDARS FOR FRIDAY 12 NOON for a SPECIAL LIVE WOD w/ COACH K from Colorado!

Check in with us LIVE ON FACEBOOK at 5pm for HIIT with Casey:

HIIT: 30 seconds of work, 10 seconds rest x 5 rounds per exercise 

part 1: lower body
1. narrow squat + wide squat (jump or static)
2. curtsy lunge + sumo squat
3. reverse lunge with leg lift
part 2: upper body
1. caterpillar push-up
2. dips
3. push up, side step, push up, mountain climbers x4
part 3: core
1. plank: knee to outside elbow + knee to inside elbow, then switch
2. V ups
3. Alternating single arm toe touches

Option 2 for your WOD is SYLB WOD #2:

  • For Time
  • 100 Double-Unders
  • 21 Burpees
  • 75 Double-Unders
  • 15 Burpees
  • 50 Double-Unders
  • 9 Burpees
  • Time Cap: 15 minutes

The sequence for this workout is 100 Double-Unders followed by 21 Burpees, then 75 Double-Unders followed by 15 Burpees, and finally, 50 Double-Unders followed by 9 Burpees.

For both movements, choose a modification that allows you to execute the range of motion that meets your skill level for the duration of the workout.

Score is the total time it takes to complete the entire workout or the total number of repetitions completed before the 15-minute time cap.

Movement Standards

Double-Under: In the Double-Under, the jump rope spins forward and passes under the feet twice for each jump. Similarly, in a Single-Under, the rope passes under the feet once per jump. Single-Unders, Jumping Jacks, and jumping in place are recommended scaling options if you don’t have Double-Unders or a jump rope.

Burpee: Start each rep of the Burpee standing tall. At the top of the movement, your hips and knees should be fully extended. Chest and thighs should touch the ground in the bottom position.

Scaling

For Time
50 Jumping Jacks
15 Burpees
35 Jumping Jacks
12 Burpees
20 Jumping Jacks
9 Burpees

Check in with us LIVE ON FACEBOOK at 5pm for HIIT with Casey:

HIIT: 30 seconds of work, 10 seconds rest x 5 rounds per exercise 

part 1: lower body
1. narrow squat + wide squat (jump or static)
2. curtsy lunge + sumo squat
3. reverse lunge with leg lift
part 2: upper body
1. caterpillar push-up
2. dips
3. push up, side step, push up, mountain climbers x4
part 3: core
1. plank: knee to outside elbow + knee to inside elbow, then switch
2. V ups
3. Alternating single arm toe touches

Option 2 for your WOD is SYLB WOD #2:

  • For Time
  • 100 Double-Unders
  • 21 Burpees
  • 75 Double-Unders
  • 15 Burpees
  • 50 Double-Unders
  • 9 Burpees
  • Time Cap: 15 minutes

The sequence for this workout is 100 Double-Unders followed by 21 Burpees, then 75 Double-Unders followed by 15 Burpees, and finally, 50 Double-Unders followed by 9 Burpees.

For both movements, choose a modification that allows you to execute the range of motion that meets your skill level for the duration of the workout.

Score is the total time it takes to complete the entire workout or the total number of repetitions completed before the 15-minute time cap.

Movement Standards

Double-Under: In the Double-Under, the jump rope spins forward and passes under the feet twice for each jump. Similarly, in a Single-Under, the rope passes under the feet once per jump. Single-Unders, Jumping Jacks, and jumping in place are recommended scaling options if you don’t have Double-Unders or a jump rope.

Burpee: Start each rep of the Burpee standing tall. At the top of the movement, your hips and knees should be fully extended. Chest and thighs should touch the ground in the bottom position.

Scaling

For Time
50 Jumping Jacks
15 Burpees
35 Jumping Jacks
12 Burpees
20 Jumping Jacks
9 Burpees

Check in with us LIVE ON FACEBOOK at 5pm for HIIT with Casey:

HIIT: 30 seconds of work, 10 seconds rest x 5 rounds per exercise 

part 1: lower body
1. narrow squat + wide squat (jump or static)
2. curtsy lunge + sumo squat
3. reverse lunge with leg lift
part 2: upper body
1. caterpillar push-up
2. dips
3. push up, side step, push up, mountain climbers x4
part 3: core
1. plank: knee to outside elbow + knee to inside elbow, then switch
2. V ups
3. Alternating single arm toe touches

Option 2 for your WOD is SYLB WOD #2:

  • For Time
  • 100 Double-Unders
  • 21 Burpees
  • 75 Double-Unders
  • 15 Burpees
  • 50 Double-Unders
  • 9 Burpees
  • Time Cap: 15 minutes

The sequence for this workout is 100 Double-Unders followed by 21 Burpees, then 75 Double-Unders followed by 15 Burpees, and finally, 50 Double-Unders followed by 9 Burpees.

For both movements, choose a modification that allows you to execute the range of motion that meets your skill level for the duration of the workout.

Score is the total time it takes to complete the entire workout or the total number of repetitions completed before the 15-minute time cap.

Movement Standards

Double-Under: In the Double-Under, the jump rope spins forward and passes under the feet twice for each jump. Similarly, in a Single-Under, the rope passes under the feet once per jump. Single-Unders, Jumping Jacks, and jumping in place are recommended scaling options if you don’t have Double-Unders or a jump rope.

Burpee: Start each rep of the Burpee standing tall. At the top of the movement, your hips and knees should be fully extended. Chest and thighs should touch the ground in the bottom position.

Scaling

For Time
50 Jumping Jacks
15 Burpees
35 Jumping Jacks
12 Burpees
20 Jumping Jacks
9 Burpees

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HOMESCHOOL WOD 16 (4/13/20)

I hope you guys all had a HAPPY EASTER. Here is a cool HOMESCHOOL WOD that is sure to get the heart racing. Programmed for a rainy day with love by Coach KJ! Keep motivating others and me by sending me your love through pictures and videos.

Stay Tuned for an upcoming LIVE Workout by Coach K from Colorado Date and Time TBA soon! If you want to see her focus on something specific let me know!

 

60 Sec Jump Rope/50 Jumping Jacks

30 Sec Jump Rope/20 Alternating Lunges

30 Sec Jump Rope/15 Tuck Jumps

30 Sec Jump Rope/20 Squats

30 Sec Jump Rope/60 Sec High Knees

30 Sec Jump Rope/15 Jumping Squats

30 Sec Jump Rope/15 Burpees

30 Sec Jump Rope/50 Jumping Jacks

30 Sec Jump Rope/40 Mountain Climbers

30 Sec Jump Rope/25 Push Ups

60 Sec Jump Rope/ 1 Min Plank

Repeat 1 more time for total of 2 rounds

60 Sec Jump Rope/50 Jumping Jacks

30 Sec Jump Rope/20 Alternating Lunges

30 Sec Jump Rope/15 Tuck Jumps

30 Sec Jump Rope/20 Squats

30 Sec Jump Rope/60 Sec High Knees

30 Sec Jump Rope/15 Jumping Squats

30 Sec Jump Rope/15 Burpees

30 Sec Jump Rope/50 Jumping Jacks

30 Sec Jump Rope/40 Mountain Climbers

30 Sec Jump Rope/25 Push Ups

60 Sec Jump Rope/ 1 Min Plank

Repeat 1 more time for total of 2 rounds

60 Sec Jump Rope/50 Jumping Jacks

30 Sec Jump Rope/20 Alternating Lunges

30 Sec Jump Rope/15 Tuck Jumps

30 Sec Jump Rope/20 Squats

30 Sec Jump Rope/60 Sec High Knees

30 Sec Jump Rope/15 Jumping Squats

30 Sec Jump Rope/15 Burpees

30 Sec Jump Rope/50 Jumping Jacks

30 Sec Jump Rope/40 Mountain Climbers

30 Sec Jump Rope/25 Push Ups

60 Sec Jump Rope/ 1 Min Plank

Repeat 1 more time for total of 2 rounds

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HOMESCHOOL WOD 15 (4/11/20)

Saturday Morning WOD. You will need a weighted object such as a backpack, dumbbells, sandbag, gallon of water or whatever it is you have access to. Send me your pics and videos so I can use them to help motivate others through your dedication and hard work. Lots of Love to you guys for sticking in there with me during this unknown experience we are all going through! Coach KJ

Buy In: Run 1/4 Mile – 400 Meters

ROUND 1:

1 Burpee/10 Thrusters

3 Burpees/6 Thrusters

5 Burpees/5 Thrusters

6 Burpees/3 Thrusters

10 Burpees/1 Thruster (Use two dbs/ a weighted backpack or sandbag/ or if you have 1 weight do a single sided thruster) Just make due with what you have…it will still be a great workout!

ROUND 2: (3 Sets of 10 Reps of each)

Squat Jumps or Squats – Push Ups

Box Jumps or step ups – Overhead Weighted Lunges

Mountain Climbers – Dips

Round 3: (3 Sets of Each)

20 Sit Ups – 10 Russian Twists

1 Min Plank – 20 Bicycles

20 Supermans – 30 Sec Plank Each Side

Cash Out: Run or Walk 1/4 Mile – 400 Meters

 

 

Buy In: Run 1/4 Mile – 400 Meters

ROUND 1:

1 Burpee/10 Thrusters

3 Burpees/6 Thrusters

5 Burpees/5 Thrusters

6 Burpees/3 Thrusters

10 Burpees/1 Thruster (Use two dbs/ a weighted backpack or sandbag/ or if you have 1 weight do a single sided thruster) Just make due with what you have…it will still be a great workout!

ROUND 2: (3 Sets of 10 Reps of each)

Squat Jumps or Squats – Push Ups

Box Jumps or step ups – Overhead Weighted Lunges

Mountain Climbers – Dips

Round 3: (3 Sets of Each)

20 Sit Ups – 10 Russian Twists

1 Min Plank – 20 Bicycles

20 Supermans – 30 Sec Plank Each Side

Cash Out: Run or Walk 1/4 Mile – 400 Meters

Buy In: Run 1/4 Mile – 400 Meters

ROUND 1:

1 Burpee/10 Thrusters

3 Burpees/6 Thrusters

5 Burpees/5 Thrusters

6 Burpees/3 Thrusters

10 Burpees/1 Thruster (Use two dbs/ a weighted backpack or sandbag/ or if you have 1 weight do a single sided thruster) Just make due with what you have…it will still be a great workout!

ROUND 2: (3 Sets of 10 Reps of each)

Squat Jumps or Squats – Push Ups

Box Jumps or step ups – Overhead Weighted Lunges

Mountain Climbers – Dips

Round 3: (3 Sets of Each)

20 Sit Ups – 10 Russian Twists

1 Min Plank – 20 Bicycles

20 Supermans – 30 Sec Plank Each Side

Cash Out: Run or Walk 1/4 Mile – 400 Meters

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