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HOMESCHOOL WOD #14 (4/10/20)

CFOIB Athletes/WODFATHERS during a “social distancing” WOD on Saturday at the Park at OIB. They meet around 9am and spread out and get their workout in outside in the fresh air.

ANNIE WOD FACT:  “Annie” is named after Annie Sakamoto, one of the first trainers at the first-ever CrossFit gym in Santa Cruz, CA. Sakamoto played an important role in the development of CrossFit, appearing in the CrossFit Games as a team member and individual athlete multiple times. Her namesake workout was first posted on the CrossFit website as the workout of the day (WOD) on September 7, 2005, and it’s been a staple in CrossFit gyms ever since!

Annie on the Run (Time)

For Time:

50 Double Unders or 150 Singles

50 Sit-Ups

500m Run

40 Double Unders or 120 Singles

40 Sit-Ups

400m Run

30 Double Unders or 90 Singles

30 Sit-Ups

300m Run

20 Double Unders or 60 Singles

20 Sit-Ups

200m Run

10 Double Unders or 30 Singles

10 Sit-Ups

100m Run

Annie on the Run (Time)

For Time:

50 Double Unders or 150 Singles

50 Sit-Ups

500m Run

40 Double Unders or 120 Singles

40 Sit-Ups

400m Run

30 Double Unders or 90 Singles

30 Sit-Ups

300m Run

20 Double Unders or 60 Singles

20 Sit-Ups

200m Run

10 Double Unders or 30 Singles

10 Sit-Ups

100m Run

Annie on the Run (Time)

For Time:

50 Double Unders or 150 Singles

50 Sit-Ups

500m Run

40 Double Unders or 120 Singles

40 Sit-Ups

400m Run

30 Double Unders or 90 Singles

30 Sit-Ups

300m Run

20 Double Unders or 60 Singles

20 Sit-Ups

200m Run

10 Double Unders or 30 Singles

10 Sit-Ups

100m Run

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HOMESCHOOL WOD #13 (4/9/20)

Athlete Sidney Jones working on handstand walks on the beach “social distancing” at the best spot in the world!

WOD Fact: This Memorial WOD was created to honor 15 fallen US Marines and one Navy Corpsman who were involved in a KC-130 crash in Mississippi on July 10, 2017. Six of the Marines and the sailor were from an elite Marine Raider battalion at Camp Lejeune, NC

“MARINE 16” (Map out 20 Meters for this one) Eight 2-Min AMRAPS in 16 Min:

From 0:00 – 2:00 ~20 Meter Sprint then 16 Burpees until time expires.

From 2:00 – 4:00 ~  20 Meter Sprint then 16 Pushups over and over until this 2 min expires.

From 4:00 – 6:00 ~ 20 Meter Sprints then 16 Air Squats

From 6:00 – 8:00 ~ 20 Meter Sprints then 16 Mountain Climbers

From 8:00 – 10:00 ~ 20 Meter Sprints then 16 Jumping Jacks

From 10:00 – 12:00 ~ 20 Meter Sprints then 16 Jumping Lunges (scale to reverse lunges)

From 12:00 – 14:00 ~ 20 Meter Sprints then 15 High Knees (scale High Knees to step ups)

From 14:00 – 16:00 ~ 20 Meter Sprints then 16 Tuck Jumps (scale to Jumping Jacks)

 

“MARINE 16” (Map out 20 Meters for this one) Eight 2-Min AMRAPS in 16 Min:

From 0:00 – 2:00 ~20 Meter Sprint then 16 Burpees until time expires.

From 2:00 – 4:00 ~  20 Meter Sprint then 16 Pushups over and over until this 2 min expires.

From 4:00 – 6:00 ~ 20 Meter Sprints then 16 Air Squats

From 6:00 – 8:00 ~ 20 Meter Sprints then 16 Mountain Climbers

From 8:00 – 10:00 ~ 20 Meter Sprints then 16 Jumping Jacks

From 10:00 – 12:00 ~ 20 Meter Sprints then 16 Jumping Lunges (scale to reverse lunges)

From 12:00 – 14:00 ~ 20 Meter Sprints then 15 High Knees (scale High Knees to step ups)

From 14:00 – 16:00 ~ 20 Meter Sprints then 16 Tuck Jumps (scale to Jumping Jacks)

“MARINE 16” (Map out 20 Meters for this one) Eight 2-Min AMRAPS in 16 Min:

From 0:00 – 2:00 ~20 Meter Sprint then 16 Burpees until time expires.

From 2:00 – 4:00 ~  20 Meter Sprint then 16 Pushups over and over until this 2 min expires.

From 4:00 – 6:00 ~ 20 Meter Sprints then 16 Air Squats

From 6:00 – 8:00 ~ 20 Meter Sprints then 16 Mountain Climbers

From 8:00 – 10:00 ~ 20 Meter Sprints then 16 Jumping Jacks

From 10:00 – 12:00 ~ 20 Meter Sprints then 16 Jumping Lunges (scale to reverse lunges)

From 12:00 – 14:00 ~ 20 Meter Sprints then 15 High Knees (scale High Knees to step ups)

From 14:00 – 16:00 ~ 20 Meter Sprints then 16 Tuck Jumps (scale to Jumping Jacks)

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HOMESCHOOL WOD #12 (4/8/20)

Coach Dave and his Family getting in their “Mulch WOD” at home.

Fun Fact: Coach KJ’s Favorite # is 8, how ironic!

Join us at 9am LIVE on Facebook for an 8 Min/8 Reps of 8 Movements WOD! Lets do this together! Log In to our Facebook Page for the LIVE WOD!

In honor of today being the 8th lets do a fun Crazy 8’s Workout:

8 Min AMRAP or for you “over achievers” go for 8 Rounds of this!

8 Step Ups

8 Dips

8 In/Outs

8 HSPU’s scale to Pike Push Up

8 Mountain Climbers

8 Pistols or Scale to Squats

8 Lateral Lunges

8 Burpees

In honor of today being the 8th lets do a fun Crazy 8’s Workout:

8 Min AMRAP

8 Step Ups

8 Dips

8 In/Outs

8 HSPU’s scale to Pike Push Up

8 Mountain Climbers

8 Pistols or Scale to Squats

8 Lateral Lunges

8 Burpees

In honor of today being the 8th lets do a fun Crazy 8’s Workout:

8 Min AMRAP

8 Step Ups

8 Dips

8 In/Outs

8 HSPU’s scale to Pike Push Up

8 Mountain Climbers

8 Pistols or Scale to Squats

8 Lateral Lunges

8 Burpees

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HOMESCHOOL WOD #11 (4/7/20)

Athlete Tricia Staab with her “odd object”!

Join us today in taking on “TRY IT TUESDAY”. Don’t get overwhelmed with the task at hand, just do it…one thing at a time until your done! Send pics and videos and motivate others!

Look for a LIVE WORKOUT by Coach KJ tomorrow.

TRY IT TUESDAY (don’t get overwhelmed just go for it)

50 Jumping Jacks/20 Crunches/30 Squats/15 Up and Down Planks/1 Min Wall Sit

10 Burpees/20 Bicycle Crunches/30 Lunges/40 Sit Ups/15 Squats/10 Push Ups/1 Min Wall Sit

50 Jumping Jacks/15 Bicycle Crunches/15 Burpees/40 Mountain Climbers/ 1 Min Wall Sit

25 Jumping Jacks/1 Min Plank Hold/50 High Knees/25 Sumo Squats/1 Min Wall Sit

25 Jumping Jacks/25 Flutter Kicks/25 Push Ups/15 Burpees/15 Squats/1 Min Wall Sit

TRY IT TUESDAY (don’t get overwhelmed just go for it)

50 Jumping Jacks/20 Crunches/30 Squats/15 Up and Down Planks/1 Min Wall Sit

10 Burpees/20 Bicycle Crunches/30 Lunges/40 Sit Ups/15 Squats/10 Push Ups/1 Min Wall Sit

50 Jumping Jacks/15 Bicycle Crunches/15 Burpees/40 Mountain Climbers/ 1 Min Wall Sit

25 Jumping Jacks/1 Min Plank Hold/50 High Knees/25 Sumo Squats/1 Min Wall Sit

25 Jumping Jacks/25 Flutter Kicks/25 Push Ups/15 Burpees/15 Squats/1 Min Wall Sit

TRY IT TUESDAY (don’t get overwhelmed just go for it)

50 Jumping Jacks/20 Crunches/30 Squats/15 Up and Down Planks/1 Min Wall Sit

10 Burpees/20 Bicycle Crunches/30 Lunges/40 Sit Ups/15 Squats/10 Push Ups/1 Min Wall Sit

50 Jumping Jacks/15 Bicycle Crunches/15 Burpees/40 Mountain Climbers/ 1 Min Wall Sit

25 Jumping Jacks/1 Min Plank Hold/50 High Knees/25 Sumo Squats/1 Min Wall Sit

25 Jumping Jacks/25 Flutter Kicks/25 Push Ups/15 Burpees/15 Squats/1 Min Wall Sit

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HOMESCHOOL WOD #10 (4/6/20)

Get outside and enjoy another beautiful day outside the box. Stay positive, stay focused and lets keep motivating one another through video and pics of your activities! Thank you CFOIB Athletes for your support and patience and unity. CFOIB DOORS WILL OPEN ASAP I PPROMISE YOU THIS! Love, Coach KJ

SYLB WORKOUT 1 if you are playing along:

Light Equipment Option:

Complete as many rounds as possible in 10 minutes of:

10 squats
9 dumbbell snatches, right arm
10 push-ups
9 dumbbell snatches, left arm

♀ 35-lb. DB ♂ 50-lb. DB

OR

Bodyweight HOMESCHOOL WOD #10:

Run 800 Meters

4 Rounds of

25 Squats / 10 Plyo Push Ups

Run 800 Meters

 

Light Equipment Option:

Complete as many rounds as possible in 10 minutes of:

10 squats
9 dumbbell snatches, right arm
10 push-ups
9 dumbbell snatches, left arm

♀ 35-lb. DB ♂ 50-lb. DB

OR

Bodyweight HOMESCHOOL WOD #10:

Run 800 Meters

4 Rounds of

25 Squats / 10 Plyo Push Ups

Run 800 Meters

Light Equipment Option:

Complete as many rounds as possible in 10 minutes of:

10 squats
9 dumbbell snatches, right arm
10 push-ups
9 dumbbell snatches, left arm

♀ 35-lb. DB ♂ 50-lb. DB

OR

Bodyweight HOMESCHOOL WOD #10:

Run 800 Meters

4 Rounds of

25 Squats / 10 Plyo Push Ups

Run 800 Meters

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4/5/20 REST DAY

Take to day to REST! UNLESS……you didn’t get one of your assignments done this week.

Today WE REST! UNLESS…….you missed a Homeschool WOD this week. Then you have make up work to do!

SEE YOU MONDAY!

Today WE REST! UNLESS…….you missed a Homeschool WOD this week. Then you have make up work to do!

SEE YOU MONDAY!

Today WE REST! UNLESS…….you missed a Homeschool WOD this week. Then you have make up work to do!

SEE YOU MONDAY!

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