Please note the Saturday 9:15am WOD at CrossFit Ocean Isle Beach has been CANCELLED for October 10th. Instead we ask that you please join us along with our dear friends at Crossfit Crescent Coast for their ALS Charity workout from 9 – 11am with a BBQ to follow.

We hope to see you there!

TEAM WOD

In teams of two, with only one person working at a time, complete the following:

200 Wall Ball Shots

800 Meter Overhead Carry (45/25 lb plate)

200 Push-Ups

800 Meter Overhead Carry (45/25 lb plate)

During carry, you must perform 3 burpees* each every time you switch the partner carrying the load. *Burpees may be completed at the end of each lap.

A. Ten sets of:

Banded Deadlift x 1 rep @ 55%

Rest 30 seconds

B. Every 3 minutes, for 9 minutes (3 sets):

Deadlift x 6 reps Set 1 – @ 60%

Set 2 – @ 65%

Set 3 – @ 72% (2% heavier than last week)

C. Complete as many rounds and reps as possible in 30 minutes of:

Run 800 meters

50 meter Farmers Carry (24/16 kg)

15 Double Kettlebell Shoulder to Overhead (24/16 kg)

50 meter Farmers Carry (24/16 kg)

12 Front Racked Double Kettlebell Walking Lunge Steps (24/16 kg)

50 meter Farmers Carry (24/16 kg)

9 Double Kettlebell Thrusters (24/16 kg)

50 meter Farmers Carry (24/16 kg)

D. Every minute, on the minute, for 10 minutes (5 sets):

Minute 1 – 12 GHD Sit-Ups

Minute 2 – 40 Wrist Curls (45/33 lb barbell) (lay forearms on bench palms up and perform wrist curls)

Optional Additional Conditioning Session

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

Six sets of:

90 Seconds of Running @ 90-95%

Walk/Jog until recovered enough to repeat effort

For time:

30 Ground to Overhead (95/65 lbs)

30 Pull-Ups

400 Meter Run

20 Ground to Overhead (95/65 lbs)

20 Pull-Ups

400 Meter Run

10 Ground to Overhead (95/65 lbs)

10 Pull-Ups

400 Meter Run

For time:

30 Ground to Overhead (95/65 lbs)

30 Pull-Ups

400 Meter Run

20 Ground to Overhead (95/65 lbs)

20 Pull-Ups

400 Meter Run

10 Ground to Overhead (95/65 lbs)

10 Pull-Ups

400 Meter Run

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 Clean & Jerk, and then…

For time:

10 Clean & Jerks @ 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. Every 2 minutes, for 10 minutes (5 sets) of:

Back Squat x 5 reps @ 80% of 1-RM

D. Against a 5-minute running clock, perform the following:

Row 1000/800 Meters

Muscle-Ups x Max Reps

Rest 3 minutes between sets, and perform a total of three sets.

*Note your rowing time and the number of muscle-ups achieved in each of the three sets.

A. Three sets of:

Front Squat x 6 reps @ 31X1

Rest 60 seconds

Supine Ring Rows x 10-12 reps @ 2111

Rest 60 seconds

Double-Under Practice x 60 seconds

Rest 60 seconds

B. Two sets for times of:

Row 500 Meters

40 Push-Ups

20 Toes to Bar

*Rest 4-5 minutes between sets.

A. Front Squat:

* Set 1 – 50% of possible 1-RM x 5 reps

* Set 2 – 75% of possible 1-RM x 3 reps

* Set 3 – 85% of possible 1-RM x 1 rep

* Set 4 – 90-95% of possible 1-RM x 1 rep

* Set 5 – Test 1-RM

* Set 6 (optional) – Exceed Set 5 weight

B. Two sets for times of:

Row 500 Meters

30 Ring Dips

20 Toes to Bar

*Rest 4-5 minutes between sets

Rest Day

Warm up:

3 rounds of Tabata Fun:

jump rope

speed skater

downward dog

cobra

then….

3:00 min of

Bear Crawl RED light GREEN light

Skill:

squat  (focus on the hips over the heels)

WOD:

7:00min AMRAP

12 squats on MB

6  lemon squeezers

3 broad jumps

GAME & Healthy Snack

FITNESS EXPRESS

Against a 4 min running clock for a total of 5 sets, complete:

Run 400m (or 200m if your 400 takes longer than 2 min at max effort)

10 KBS – heavy

Max reps of DB Thrusters in time remaining

Rest 2 minutes

FITNESS

A. Four sets of: Dumbbell or Barbell Push Press x 6-8 reps

Rest 45 seconds

Single Leg Hip Bridge x 6-8 reps each leg @ 3011

Rest 45 seconds

Dumbbell Alternating Reverse Lunges x 10 reps each leg @ 10X0

Rest 45 seconds

B. Against a 60 second running clock, for a total of five sets, perform as many reps as possible of:

10 Kettlebell Swings

Max Reps of Barbell or Dumbbell Thrusters

Rest 60 seconds between sets

*Score is max number of thrusters completed during the workout. Note reps performed each set as well so that you can track your consistency – or drop off.

A. Four sets of:

Push Press x 2-4 reps

Rest 60 seconds

Plank from Rings x 60-90 seconds

Rest 60 seconds

B. Against a 60-second running clock, for a total of five sets, perform as many reps as possible of:

10 Kettlebell Swings (32/24 kg)

Max Reps of Thrusters (75/55 lbs)

Rest 60 seconds between sets

*Score is max number of thrusters completed during the workout. Note reps performed each set as well so that you can track your consistency – or drop off.

A. Every two minutes, for 12 minutes (6 sets) of:

2 Power Jerks + 2 Split Jerks (pause for 2 seconds in receiving of both split jerks)

Goal is to use the same weight as last week.

B. Every 3 minutes, for 15 minutes (5 sets):

Bench Press x 3 reps

Begin at 85% of your current 2-RM and the goal is to build every set.

C. “Helen”

Three rounds for time of:

Run 400 Meters

21 Kettlebell Swings (24/16 kg)

12 Pull-Ups

D. Three sets of:

Banded Hamstring Curl x 60 seconds

Rest as needed

Weighted Hip Thrusts x 10 reps @ 21X1

Rest as needed

A. Three sets of:

Strict Pull-Ups x 6-8 reps @ 21X1

Rest 45 seconds

Bottom’s Up Kettlebell Walk x 100′ each arm

Rest 45 seconds

Turkish Get-Up x 2 reps each arm

Rest 45 seconds

B. Complete as many rounds and reps as possible in 12 minutes of:

10 Renegade Rows

20 Box Jumps

Run 200 Meters

A. Four sets of:

Weighted Pull-Ups x 3-4 reps @ 21X0

Rest 10-15 seconds

Unweighted Strict Pull-Ups x Max reps @ 21X0

Rest 3 minutes

B. Complete as many rounds and reps as possible in 12 minutes of:

10 Renegade Rows (55/35 lbs)

20 Box Jumps (24″/20″)

Run 200 Meters

A. Every 2 minutes, for 10 minutes (5 sets):

Power Clean x 2 reps

*Build to today’s heavy double, and then…

Every 2 minutes, for 8 minutes (4 sets):

Clean x 2 reps

*Build to today’s heavy double, and then…

Every 2 minutes, for 6 minutes (3 sets):

Clean Pulls x 2 reps

B. In 15 minutes or less, build to today’s “heavy”…

Back Squat x 1 rep

The goal is to establish today’s “heavy” lift. “Heavy” for the day is the load immediately before that at which you would lose proper mechanics and positioning. Stop as soon as you determine that you’ve reached that load.

C. Every two minutes, for 24 minutes (6 sets of each):

Station 1 – Back Squat x 6 reps @ 2-4% heavier than last week

Station 2 – 30 seconds of Double-Unders for max reps

*Note load used and number of double-unders achieved.

D. Two sets, not for time of:

15 Supinated Wrist Curls (palms up, forearms on bench)

Rest 30 seconds

15 Pronated Wrist Curls (palms down, forearms on bench)

Rest 30 seconds

20-25 GHD Sit-Ups

Rest as needed

Optional Additional Conditioning Session

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

Eight sets of:

Row 1000 meter @ 10 seconds slower than your 5k Pace

Rest 60 seconds

A. Every minute, on the minute, for 20 minutes (4 sets of each):

Minute 1 – Deadlift x 6-8 reps @ 30X1

Minute 2 – L-Seated DB Press x 6-8 reps @ 20X1

Minute 3 – Russian Step-Ups x 10 reps on Left Leg

Minute 4 – Russian Step-Ups x 10 reps on Right Leg

Minute 5 – Supine Leg Lowering x 6-8 reps @ 5010

B. Three rounds for time of:

Row 300 Meters

20 Kettlebell Swings

10 Goblet Squats

*Use the same kettlebell for both movements.

A. Every 4 minutes, for 20 minutes (5 sets) of:

Clean x 1.1.1.1 (rest 10 seconds between singles)

Rest 30 seconds Strict Handstand Push-Ups x max reps

*Note weight used and reps achieved.

B. Three rounds for time of:

15 Deadlifts (155/105 lbs)

12 Hang Power Cleans (155/105 lbs)

9 Front Squats (155/105 lbs)

6 Jerks (155/105 lbs)

A. *This is the same sequence as last week. Your goal should be to increase the loads this week now that you are more familiar with the movements.

Every 2 minutes, for 6 minutes (3 sets):

Snatch Press from Receiving x 5 reps @ 2111

*Build over the course of the three sets.

Followed by….

Every 2 minutes, for 6 minutes (3 sets):

(Snatch Push Press + Overhead Squat with Pause) x 4 reps

(perform the push press, descend to the bottom of OHS and hold for 2 seconds, then come up and repeat for four reps)

*Build over the course of the three sets.

Followed by… Six sets of:

3-Stop Halting Snatch Deadlift + Snatch from 2″ Below the Knee + Snatch @ 70-80%

(pause for 2 seconds each at 2″ off the floor, mid-patella and mid-thigh, then stand it up and descend back to 2″ below the knee and pause for 2 seconds before snatching from there, drop the barbell, set-up properly and perform a full snatch with a 2 second pause in the receiving position)

B. Every 3 minutes, for 9 minutes (3 sets) of:

Push Press x 10 reps

*Goal is to use last week’s top weight for all three sets.

C. Four sets for max reps of:

45 seconds of Strict Handstand Push-Ups

Rest 15 seconds

45 seconds of Strict Pull-Ups

Rest 15 seconds

45 seconds of Strict Ring Dips

Rest 15 seconds

45 seconds of Double-Unders

Rest 15 seconds

D. Four sets of:

90-second Max Calorie Assault Bike

Rest 4 minutes

*Note calories achieved in each set.

**If you don’t have access to an Assault Bike, substitute with a Concept 2 rowing machine.

***These are all out maximal efforts. Aim is to acheive maximum heart rate.