(910) 612-2203

Thursday WOD 2/6/25

Thursday Schedule: 6am/8am WOD – 9am Open Gym – 530pm STRENGTH

WOD 
3 rounds of
6 Burpees – 6 SA Snatches – 100 Meter Run

3 rounds of
8 Burpees – 8 SA Snatches – 100 Meter Run

3 rounds of
10 Burpees – 10 SA Snatches – 100 Meter Run

3 rounds of
8 Burpees – 8 SA Snatches – 100 Meter Run

3 rounds of
6 Burpees  – 6 SA Sanatches – 100 Meter Run

DB Weights (50/35)

WOD 
3 rounds of
6 Burpees – 6 SA Snatches – 100 Meter Run

3 rounds of
8 Burpees – 8 SA Snatches – 100 Meter Run

3 rounds of
10 Burpees – 10 SA Snatches – 100 Meter Run

3 rounds of
8 Burpees – 8 SA Snatches – 100 Meter Run

3 rounds of
6 Burpees  – 6 SA Sanatches – 100 Meter Run

WOD 
3 rounds of
6 Burpees – 6 SA Snatches – 100 Meter Run

3 rounds of
8 Burpees – 8 SA Snatches – 100 Meter Run

3 rounds of
10 Burpees – 10 SA Snatches – 100 Meter Run

3 rounds of
8 Burpees – 8 SA Snatches – 100 Meter Run

3 rounds of
6 Burpees  – 6 SA Sanatches – 100 Meter Run

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Wednesday WOD 2/5/25

Wednesday Schedule: 6amWOD/7amBOOTCAMP/8amWOD/9amWOD/530pmWOD

EMOM 10
10/8 cal row
time remaining max effort double-unders
WOD
10 DB Thrusters (35s/20s)
30 burpees
10 DB Thrusters (40s/25s)
30 pull-ups
10 DB Thrusters (50s/35s)
30 calories on row

EMOM 10
10/8 cal row
time remaining max effort double-unders
WOD
10 thrusters 95/65 or DB Thrusters
30 burpees
10 thrusters 115/75 or DB Thrusters
30 pull-ups
10 thrusters 135/95 or DB Thrusters
30 calories on row

EMOM 10
10/8 cal row
time remaining max effort double-unders
WOD
10 thrusters 95/65 or DB Thrusters
30 burpees
10 thrusters 115/75 or DB Thrusters
30 pull-ups
10 thrusters 135/95 or DB Thrusters
30 calories on row

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Tuesday WOD 2/4/25

Tuesday Schedule: 6amWOD/8amWOD/9amOpen Gym/530pmWOD

Strength
Clean and Jerk Complex – 15 min to build
1 Deadlift +
1 Clean +
1 Hanging Clean +
1 Jerk

Encouraged to share barbells.
WOD
AMRAP 4
3 Power Cleans (135/95)
6 Push-ups
9 Air Squats
12 Deadlifts (135/65)
1-minute rest, then repeat 5x total for 24 minutes
continue where you left off after each round

Strength
Clean and Jerk Complex – 15 min to build
1 Deadlift +
1 Clean +
1 Hanging Clean +
1 Jerk

Encouraged to share barbells.
WOD
AMRAP 4
3 Power Cleans (135/95)
6 Push-ups
9 Air Squats
12 Deadlifts (135/65)
1-minute rest, then repeat 5x total for 24 minutes
continue where you left off after each round

Strength
Clean and Jerk Complex – 15 min to build
1 Deadlift +
1 Clean +
1 Hanging Clean +
1 Jerk

Encouraged to share barbells.
WOD
AMRAP 4
3 Power Cleans (135/95)
6 Push-ups
9 Air Squats
12 Deadlifts (135/65)
1-minute rest, then repeat 5x total for 24 minutes
continue where you left off after each round

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Monday WOD 2/3/25 (New Location 7011 Beach Drive OIB)

JOIN US FOR OUR FIRST FULL WEEK AT OUR NEW LOCATION (7011 Beach Drive OIB – Corner of 179/Kittrell)

Monday Schedule: 6amWOD/7amBootcamp/8amWOD/9amWOD/530pmWOD/530pm SPIN

Keep in mind 530 will be sharing space with SPIN class. There music will be your music. Bring headphones if you prefer your own music. We will test drive this and see if we need to rearrange the schedule a little.

Strength
E2MOM 14
Enderton Front Squat Complex
1 Front Squat w/3-sec pause at bottom +
1 double-bounce front squat at bottom +
1 Front Squat
(building)
WOD
AMRAP 14
4 dumbbell thrusters 2 x 50/35
8 toes-to-bar
32 double-unders
50-ft farmer’s carry walking lunge

Strength
E2MOM 14
Enderton Front Squat Complex
1 Front Squat w/3-sec pause at bottom +
1 double-bounce front squat at bottom +
1 Front Squat
(building)
WOD
AMRAP 14
4 dumbbell thrusters 2 x 50/35
8 toes-to-bar
32 double-unders
50-ft farmer’s carry walking lunge

Strength
E2MOM 14
Enderton Front Squat Complex
1 Front Squat w/3-sec pause at bottom +
1 double-bounce front squat at bottom +
1 Front Squat
(building)
WOD
AMRAP 14
4 dumbbell thrusters 2 x 50/35
8 toes-to-bar
32 double-unders
50-ft farmer’s carry walking lunge

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Saturday WOD 2/1/25 – FIRST WOD IN THE NEW BOX

JOIN US IN OUR NEW SPACE FOR THE 1st OFFICIAL WORKOUT

ADDRESS 7011-2 Beach Drive Ocean Isle Beach, NC (Corner of 179 and Kittrell)

SPIN WILL HAPPEN AT THE OLD BOX at 7am but come join us after that!!!

    • CHAOS

    • AMRAP in 10 minutes
    • 1 Devil Press (45/30 lb)
    • 1 Thruster (45/30 lb)
    • 2 Devil Presses (45/30 lb)
    • 2 Thrusters (45/30 lb)
  • Continue with this pattern, adding 1 rep to each movement after every round.

On a 10-minute clock, perform as many repetitions as possible (“AMRAP“) of the prescribed work. Athlete will start with 1 Devil Press and 1 Thruster for the first round. Then, 2 Devil Presses and 2 Thrusters for the second round. Continue adding 1 rep to each movement after every round until the 10-minute clock stops.

Score is the total number of repetitions completed before the 10-minute clock stops.

REST 5 Minutes THEN….

Teams of 2:

6 Min AMRAP:

1 Partner Rows – 1 Partner Holds Kettlebells at the Hang (switch when partner puts KB down)

Rest 2 Min

6 Min AMRAP

Partner A completes 15 Goblet Squats Partner B Holds Plank then switch (Repeat for 6 Minutes)

 

    • CHAOS

    • AMRAP in 10 minutes
    • 1 Devil Press (45/30 lb)
    • 1 Thruster (45/30 lb)
    • 2 Devil Presses (45/30 lb)
    • 2 Thrusters (45/30 lb)
  • Continue with this pattern, adding 1 rep to each movement after every round.

On a 10-minute clock, perform as many repetitions as possible (“AMRAP“) of the prescribed work. Athlete will start with 1 Devil Press and 1 Thruster for the first round. Then, 2 Devil Presses and 2 Thrusters for the second round. Continue adding 1 rep to each movement after every round until the 10-minute clock stops.

Score is the total number of repetitions completed before the 10-minute clock stops.

REST 5 Minutes THEN….

Teams of 2:

6 Min AMRAP:

1 Partner Rows – 1 Partner Holds Kettlebells at the Hang (switch when partner puts KB down)

Rest 2 Min

6 Min AMRAP

Partner A completes 15 Goblet Squats Partner B Holds Plank then switch (Repeat for 6 Minutes)

    • CHAOS

    • AMRAP in 10 minutes
    • 1 Devil Press (45/30 lb)
    • 1 Thruster (45/30 lb)
    • 2 Devil Presses (45/30 lb)
    • 2 Thrusters (45/30 lb)
  • Continue with this pattern, adding 1 rep to each movement after every round.

On a 10-minute clock, perform as many repetitions as possible (“AMRAP“) of the prescribed work. Athlete will start with 1 Devil Press and 1 Thruster for the first round. Then, 2 Devil Presses and 2 Thrusters for the second round. Continue adding 1 rep to each movement after every round until the 10-minute clock stops.

Score is the total number of repetitions completed before the 10-minute clock stops.

REST 5 Minutes THEN….

Teams of 2:

6 Min AMRAP:

1 Partner Rows – 1 Partner Holds Kettlebells at the Hang (switch when partner puts KB down)

Rest 2 Min

6 Min AMRAP

Partner A completes 15 Goblet Squats Partner B Holds Plank then switch (Repeat for 6 Minutes)

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Friday WOD 1/31/25

Friday Schedule: 6am/8am WOD – Open Gym 9am – THE FINAL PHASE OF MOVE FOR ANYONE WHO CAN HELP

Strength
EMOM 10
Even: 8 each arm DB Rows (Tempo: 30X1)
Odd: 5 tempo dips (31X1 second descent) – Add Weight if needed.
WOD
E5MOM for 5 rounds
300 Meter Run
18 wallballs 20/14
12 V-Ups
*4-min time cap each set

Strength
EMOM 10
Even: 8 each arm DB Rows (Tempo: 30X1)
Odd: 5 tempo dips (31X1 second descent) – Add Weight if needed.
WOD
E5MOM for 5 rounds
300 Meter Run
18 wallballs 20/14
12 V-Ups
*4-min time cap each set

Strength
EMOM 10
Even: 8 each arm DB Rows (Tempo: 30X1)
Odd: 5 tempo dips (31X1 second descent) – Add Weight if needed.
WOD
E5MOM for 5 rounds
300 Meter Run
18 wallballs 20/14
12 V-Ups
*4-min time cap each set

Comments Disabled| |