A. Four sets of:
Pause Front Squats x 6 reps @ 31X1
Rest 3 minutes

All four sets should be heavy, working sets.

B. Against a 10-minute running clock, complete the following:
Row 1000 Meters
immediately followed by…
As many rounds and reps as possible of:
30 Wall Ball Shots
20 Mountain Climbers
10 Push-Ups

A. Four sets of:
Pause Front Squats x 6 reps @ 31X1
Rest 3 minutes

All four sets should be heavy, working sets.

B. Against a 10-minute running clock, complete the following:
Row 1000 Meters
immediately followed by…
As many rounds and reps as possible of:
40 Double-Unders
30 Wall Ball Shots (20/14 lbs)
20 Ring Dips

A. Every minute, on the minute, for 5 minutes:
Front Squat
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 65%
*Set 3 – 2 reps @ 70%
*Set 4 – 1 rep @ 75%
*Set 5 – 1 rep @ 80%

Rest one minute, and then…

Every two minutes, for 6 minutes (3 sets):
Front Squat
*Set 6 – 85% x 1 rep
*Set 7 – 85-90% x 1 rep
*Set 8 – 90+% x 1 rep

B. Build to 85-90% of your 1-RM Snatch, and then…

For time:
10 Snatches @ 85% of your 1-RM

*Penalty – If you fail an attempt, perform 10 Burpees Over the Barbell before taking your next attempt. Note how many, if any, attempts were failed over the course of the 10 reps.

C. Three sets of:
Back Squat x 5.5.5.5
(rest 30 seconds between clusters of 5 reps)
Rest 3 minutes between sets

D. Complete rounds of 40, 30 and 20 cals/reps for time of:
Rowing (for calories)
Burpees Over the Erg

Optional Additional Conditioning Session
(This session is best performed 3-4 hours prior to or following today’s primary session.)

Three sets of:
Run 800 Meters @ 1-Mile PR pace
Run 400 Meters @ 60%
Rest 5-6 minutes

A. Every 2 minutes, for 18 minutes:
Minutes 1-2, 7-8 & 13-14: 3 Rolls to Candlestick + 6-8 Stationary Dips
Minutes 3-4, 9-10 & 15-16: 45-60 second Nose-to-Wall Handstand Hold
Minutes 5-6, 11-12 & 17-18: 45-60 seconds of Hollow Rocks or Holds (accumulated)

B. Every 5 minutes, for 25 minutes (5 sets), complete as many reps as possible in 3 minutes of:
Run 400 Meters
Dumbbell Man-Makers
(Push-Up, Row Left, Row Right, Power Clean + Push Press)
Rest 2 minutes, and repeat when the clock strikes the next five-minute interval for a total of five sets.

A. Every 2 minutes, for 18 minutes:
Minutes 1-2, 7-8 & 13-14: Muscle-Ups x Max Reps in 45 seconds
(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)
Minutes 3-4, 9-10 & 15-16: Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
Minutes 5-6, 11-12 & 17-18: L-Sit Hold x 45 seconds accumulated time

B. Every 5 minutes, for 25 minutes (5 sets), complete as many reps as possible in 3 minutes of:
5 Burpee Toes to Bar
(perform a burpee, immediately followed by a toes to bar)
Run 400 Meters
Max Reps of Bar Muscle-Ups – or – Chest-to-Bar Pull-Ups – or – Pull-Ups
Rest 2 minutes, and repeat when the clock strikes the next five-minute interval for a total of five sets.

Note in comments which movement you selected to perform for max reps.

A. Three sets of:
10/7 Muscle-Ups
50-Foot Handstand Walk
Rest 3 minutes

B. Four sets of:
Jerk-Grip Overhead Squat x 3 reps @ 3311
Rest as needed

For these set your hands in closer than your typical OHS width, then lower slowly (3 second descent) and hold at the bottom for 3 seconds before coming up. Weight isn’t as important as the tempo and stability.

C. Every minute, on the minute, for 10-15 minutes:
Push Press x 1 rep

Take 10-15 minutes to build to today’s heavy single.

D. For time:
Run 1200 meters
30 Back Squats (225/155 lbs)
Run 800
20 Front Squats (205/145 lbs)
Run 400 meters
10 Overhead Squats (185/125 lbs)

*Barbell starts from the floor ONLY if you are comfortable taking it from front to back rack. If there is any doubt on safety please take the back squats from the rack.

“Blake”
4 rounds of:
100 foot Walking lunge with 45lb plate held overhead
30 Box jump, 24 inch box
20 Wallball shots, 20 pound ball
10 Handstand push-ups

“Blake”
4 rounds of:
100 foot Walking lunge with 45lb plate held overhead
30 Box jump, 24 inch box
20 Wallball shots, 20 pound ball
10 Handstand push-ups

“Blake”
4 rounds of:
100 foot Walking lunge with 45lb plate held overhead
30 Box jump, 24 inch box
20 Wallball shots, 20 pound ball
10 Handstand push-ups

ATTENTION Friday’s Schedule of Classes

8:15am | 9:15am | 4:30-6:30 open gym

Mystery Workout of the Class #HopperStyle

Here’s how the ‘workout of the class’ will work:

Each athlete who shows for class at 6am, 8:15am, and 9:15am will bring with them a CrossFit workout that they have chosen from either CrossFitOIB.com (maybe your favorite past workout), CrossFit.com, or any other CrossFit style workout of their choice, written clearly on a piece of paper. We’ll take all the workouts that we have and throw them into a hat and select one for the entire class to do!  The magic is in the mystery! Of course, I, (Coach k who is coaching all three morning classes) will use my best judgement on making the final “workout of the class”.

ATTENTION Friday’s Schedule of Classes

8:15am | 9:15am | 4:30-6:30 open gym

Mystery Workout of the Class #HopperStyle

Here’s how the ‘workout of the class’ will work:

Each athlete who shows for class at 6am, 8:15am, and 9:15am will bring with them a CrossFit workout that they have chosen from either CrossFitOIB.com (maybe your favorite past workout), CrossFit.com, or any other CrossFit style workout of their choice, written clearly on a piece of paper. We’ll take all the workouts that we have and throw them into a hat and select one for the entire class to do!  The magic is in the mystery! Of course, I, (Coach k who is coaching all three morning classes) will use my best judgement on making the final “workout of the class”.

A. Every 3 minutes, for 30 minutes (10 sets):
Clean
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 70%
*Set 3 – 1 rep @ 75%
*Set 4 – 1 rep @ 80%
*Set 5 – 1 rep @ 85%
*Set 6 – 1 rep @ 90%
*Set 7 – 1 rep @ 90+%
*Set 8 – 1 rep @ 90+%
*Set 9 – 1 rep @ 90+%
*Set 10 – 1 rep @ 90+%

Build to today’s heavy single.

B. Deadlift
*Set 1 – 5 reps @ 70-75%
*Set 2 – 4 reps @ 75-80%
*Set 3 – 3 reps @ 80-85%
*Set 4 – 2 reps @ 85-90%
*Set 5 – 1 rep @ 90-95%
Rest 3 minutes between sets.

C. For time:
100 Double Unders
60 Pull-Ups
30 Strict Handstand Push-Ups
50 Double Unders
30 Pull-Ups
15 Strict Handstand Push-Ups

D. For completion:
400 Meter Farmer’s Walk

Go heavy, and take your time. WALK, do not run. The point is to accumulate time under tension and strengthen your grip, so embrace the slow grind of the walk and don’t get in a hurry.

Optional Additional Conditioning Session
(This session is best performed 3-4 hours prior to or following today’s primary session.)

Perform the following at your 5k PR pace:
Run 800 Meters
Rest 60 seconds
Run 1200 Meters
Rest 60 seconds
Run 1600 Meters
Rest 60 seconds
Run 1200 Meters
Rest 60 seconds
Run 800 Meters

2016 Earn The Bird WOD at CrossFit Ocean Isle Beach

OPTION #1

In teams of 2, complete a 5 rounds total of:

400 m run
80 m lunges (w/OH plate carry, 25/45)
30 T2B (1 burpee penalty each time you come off the bar) (sub 30 lying leg raises)
30 (hand release) push-ups
80 Double Unders (sub 50 jumping pull-ups)

*400m run will be performed together, split reps as needed.

OPTION #2

Complete 5 rounds for time of:

400 m run
40 m lunges (w/OH plate carry, 25/45)
20 T2B (1 burpee penalty each time you come off the bar) (sub 20 lying leg raises)
20 (hand release) push-ups
40 Double Unders (sub 25 jumping pull-ups)

2016 Earn The Bird WOD at CrossFit Ocean Isle Beach

OPTION #1

In teams of 2, complete a 5 rounds total of:

400 m run
80 m lunges (w/OH plate carry, 25/45)
30 T2B (1 burpee penalty each time you come off the bar) (sub 30 lying leg raises)
30 (hand release) push-ups
80 Double Unders (sub 50 jumping pull-ups)

*400m run will be performed together, split reps as needed.

OPTION #2

Complete 5 rounds for time of:

400 m run
40 m lunges (w/OH plate carry, 25/45)
20 T2B (1 burpee penalty each time you come off the bar) (sub 20 lying leg raises)
20 (hand release) push-ups
40 Double Unders (sub 25 jumping pull-ups)

Rest Day