Workout of the Day | Coastal Fitness Ocean Isle Beach

Friday WOD 1/3/25

Friday Schedule: 6am/8am – Open Gym 430pm

NO 9am class today.

CF 1

Strength
Complete a set every 3:00 x 3 Sets
8-10 Bent Over Barbell Rows
16 Alternating DB Curls
Easy Row remaining time
WOD

AMRAPx8:00
2 KBS (70/53)
2 Toes to Bar
*Add 2 Reps to both movements each round

CF 2

Strength
Complete a set every 3:00 x 3 Sets
8-10 Bent Over Barbell Rows
16 Alternating DB Curls
Easy Row remaining time
WOD

AMRAPx8:00
2 KBS (70/53)
2 Toes to Bar
*Add 2 Reps to both movements each round

CF 3

Strength
Complete a set every 3:00 x 3 Sets
8-10 Bent Over Barbell Rows
16 Alternating DB Curls
Easy Row remaining time
WOD

AMRAPx8:00
2 KBS (70/53)
2 Toes to Bar
*Add 2 Reps to both movements each round

Bootcamp

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Thursday WOD 1/2/25

Thursday Schedule: 6am/8am WOD – 9am Open Gym – 530pm Bootcamp (this will be the last Thursday Night Bootcamp – will be replaced with a new class going forward – stay tuned for more information).

CF 1

Strength
Front Squat (8,8,6,6) 65%
WOD
AMRAPx6:00 x 4
21 Air Squats
15 Sit-ups (ADV: GHD)
9 Hang Power Cleans (135/95)
Rest 1:30

CF 2

Strength
Front Squat (8,8,6,6) 65%
WOD
AMRAPx6:00 x 4
21 Air Squats
15 Sit-ups (ADV: GHD)
9 Hang Power Cleans (135/95)
Rest 1:30

CF 3

Strength
Front Squat (8,8,6,6) 65%
WOD
AMRAPx6:00 x 4
21 Air Squats
15 Sit-ups (ADV: GHD)
9 Hang Power Cleans (135/95)
Rest 1:30

Bootcamp

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NEW YEARS DAY WOD

NEW YEARS DAY WOD 830AM – CLOSED THE REMAINDER OF THE DAY! HAPPY NEW YEARS!

CF 1

New Years Day WOD For Time:

Jan (31) KBS

Feb (28) Wallballs

March (31) Jumping Pull Ups

April (30) Sit Ups

May (31) Deadlifts

June (30) Push Ups

July (31) Hang Power Cleans

Aug (31) Box Jumps

Sept (30) Overhead Walking Lunges

Oct (31) Burpees

Nov (30) Air Squats

Dec (31) Double Unders or 93 Single Unders

CF 2

New Years Day WOD For Time:

Jan (31) KBS

Feb (28) Wallballs

March (31) Jumping Pull Ups

April (30) Sit Ups

May (31) Deadlifts

June (30) Push Ups

July (31) Hang Power Cleans

Aug (31) Box Jumps

Sept (30) Overhead Walking Lunges

Oct (31) Burpees

Nov (30) Air Squats

Dec (31) Double Unders or 93 Single Unders

CF 3

New Years Day WOD For Time:

Jan (31) KBS

Feb (28) Wallballs

March (31) Jumping Pull Ups

April (30) Sit Ups

May (31) Deadlifts

June (30) Push Ups

July (31) Hang Power Cleans

Aug (31) Box Jumps

Sept (30) Overhead Walking Lunges

Oct (31) Burpees

Nov (30) Air Squats

Dec (31) Double Unders or 93 Single Unders

Bootcamp

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Tuesday WOD 12/31/24

Tuesday Schedule 6am or 8am

Wednesday Schedule 830am ONLY

CF 1

Strength
Power Clean: 3×4 unbroken reps at 75%
WOD
5 Rounds for time:
200m Run
15 DB Bench Press (50/35)
200m Run
15 Pull-ups
Rest 1:00 between rounds

CF 2

Strength
Power Clean: 3×4 unbroken reps at 75%
WOD
5 Rounds for time:
200m Run
15 DB Bench Press (50/35)
200m Run
15 Pull-ups
Rest 1:00 between rounds

CF 3

Strength
Power Clean: 3×4 unbroken reps at 75%
WOD
5 Rounds for time:
200m Run
15 DB Bench Press (50/35)
200m Run
15 Pull-ups
Rest 1:00 between rounds

Bootcamp

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Monday WOD 12/30/24

Monday Schedule: 6am/8am/9am/530pm WOD – SPIN 530pm – BOOTCAMP 7am

CF 1

Strength
Back Squat (2 Reps every 2:00 x 3 Sets) 80%
Then
Back Squat (6 Reps every 2:00 x 3 Sets) 65%
WOD
2 Rounds for Time:
30 Box Jump Overs (24/20)
30/25 Calorie Row

CF 2

Strength
Back Squat (2 Reps every 2:00 x 3 Sets) 80%
Then
Back Squat (6 Reps every 2:00 x 3 Sets) 65%
WOD
2 Rounds for Time:
30 Box Jump Overs (24/20)
30/25 Calorie Row

CF 3

Strength
Back Squat (2 Reps every 2:00 x 3 Sets) 80%
Then
Back Squat (6 Reps every 2:00 x 3 Sets) 65%
WOD
2 Rounds for Time:
30 Box Jump Overs (24/20)
30/25 Calorie Row

Bootcamp

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