TEAM WOD

Today we celebrate 6 years of CrossFit Ocean Isle Beach

2 – 4 Person Teams

Buy In: Run 1 Mile (together)

6 MIN AMRAP of Pullups + Pushups for max reps

6 MIN AMRAP of Double Unders or Box Jump Step Downs for max reps

6 MIN AMRAP of Row/Assault Bike for Max Calories

6 MIN AMRAP of Wall Ball 20/14 for max reps

Cash Out: Run 1 Mile (together)

All team members run the miles (scale distance as needed), only one team member works at a time to count reps for accumulative score, pullups don’t begin until all teammates are under the bar, clock doesn’t stop between 6 min amraps Post results to comments.

SPORT

A. Complete as many rounds and reps as possible in 6 minutes of:
4/3 Muscle-Ups
12 Alternating Pistols
Rest exactly 4 minutes, and then . . .

B. Complete as many rounds and reps as possible in 6 minutes of:
4 Hang Cleans (185/135 lbs)
8/6 Strict Handstand Push-Ups
Rest exactly 4 minutes, and then . . .

C. Complete as many rounds and reps as possible in 6 minutes of:
5 Deadlifts (275/185 lbs)
10 Burpees Over the Barbell
50 Double-Unders
Rest exactly 4 minutes, and then. . .

D. Complete as many rounds and reps as possible in 6 minutes of:
4 Thrusters (135/95 lbs)
8 Ring Dips

FITNESS

A. Four rounds of:
Back Squat x 6 reps @ 3011
Rest 60 seconds
Weighted Box Step-Ups x 6 reps each leg @ 2111
Rest 60 seconds
Dumbbell Bench Press x 8 reps @ 2011
Rest 60 seconds

B. Complete as many rounds and reps as possible in 6 minutes of:
20 Alternating Reverse Lunges with Dumbbells
10 Renegade Rows (Push-Up, Row Left, Push-Up, Row Right)

AIM

A. Back Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 1 rep @ 101+%
OPTIONAL – 1 rep @ 103-105%
Rest 2-3 minutes between sets

B. Complete rounds of 21, 15 and 9 reps of:
135/95 lb Front Squat
Toes to Bar

SPORT

A. Five sets of:
Front Squat x 2 reps
Rest as needed
Loads per set (by %): 65, 75, 85, 90, 90

B. Kill Cliff Granite Games Qualifier 15.2
Against a running clock, starting at 0:00 and running up to 20:00…
0:00 to 6:00
Establish a 1-RM Snatch
6:01 to 14:00
Complete as many rounds and reps as possible of:
30 Double-Unders
15 Chest-to-Bar Pull-Ups
30 Double Unders
15 Toes-to-Bar
14:01 to 20:00
Establish a 1-RM Snatch

C. Every two minutes, for 10 minutes (5 sets):
Overhead Walking Lunges x 16 steps
*Use the heaviest load you believe you can handle for all five sets.

D. Three sets of:
Glute-Ham Raises x 8-10 reps @ 3011
Rest as needed
Weighted Plank Holds x 60 seconds
Rest as needed

FITNESS

A. Four sets of:
Bulgarian Goat Bag Swings x 15 reps
Rest 45 seconds
Single-Leg Hip Bridges x 10 reps each leg @ 2011
Rest 45 seconds
Reverse Snow Angels x 15-20 reps
Rest 45 seconds

B. Two sets of:
Row 500 Meters
Rest 5 minutes

AIM

A. Every two minutes, for 20 minutes (10 sets) of:
Halting Clean Deadlift + Clean Pull + Power Clean + Clean
*Build over the course of the ten sets, keeping the focus on perfect positioning – especially in the first pull.

B. Two sets for times of:
Row 500 Meters
Rest 5 minutes

SPORT

Rest Day

Becca’s banded warm up!

FITNESS & AIM

A. Four sets of:
Seated Overhead Press with Dumbbells x 10-12 reps @ 2011
Rest 45-60 seconds
Strict Supinated-Grip Pull-Ups x 8-10 reps
Rest 45-60 seconds
Bent-Over Barbell Rows x 6-8 reps
Rest 45-60 seconds
Band Pull-Aparts x 20 reps @ 2011
Rest 45-60 seconds

B. Complete as many reps as possible in 6 minutes of:
Dumbbell Man-Makers
(Push-Up, Power Clean, Push Press)

SPORT

A. Every minute, on the minute, for 12 minutes:
Minute 1 – Strict Toes to Bar x 6-8 reps @ 3110
Minute 2 – Handstand Hold x 45 seconds
(freestanding, or working toward it by using a spotter or a wall and slowly trying to find balance points for the 45 seconds)
Minute 3 – Unbroken Double-Unders x 40-50 reps

B. Every two minutes, for 16 minutes (8 sets):
Push Press + Power Jerk + Split Jerk
(Pause for 2-3 seconds in the split jerk receiving position before recovering.)
Rest 2 minutes
Build over the course of the 8 sets.

C. One set of:
Strict Overhead Press x 10 reps @ 65-70% of 1-RM

D. Every 12 minutes, for 24 minutes (2 sets) of:
Run 800 Meters
15/10 Muscle-Ups
Run 800 Meters

*If you believe this will take you more than 8-9 minutes to complete a set, please reduce the muscle-up reps and/or shorten the distance of the run.

Bootcamp w/ KJ at 7am on M/W/F! Check it out!

FITNESS & AIM

A. Four sets of:
Romanian Deadlift x 6 reps @ 4011
Rest 30 seconds
Supine Hamstring Curls with Medicine Ball x 20 reps @ 11X0
Rest 30 seconds
Nose-to-Wall Handstand Hold x 60 seconds
Rest 30 seconds

B. Complete as many rounds and reps as possible in 8 minutes of:
12 Russian Kettlebell Swings (32/24 kg)
12 Alternating Reverse Lunges with Kettlebell Goblet Hold (32/24 kg)

SPORT

A. Every minute, on the minute, for 8 minutes:
Pause Front Squat x 1 reps @ 24X1
Choose one load for all eight sets. The heaviest load used last week would be a good, ambitious goal.

B. Every two minutes, for 16 minutes (8 sets):
High Hang Snatch + Snatch @ 75-80% of 1-RM Snatch

C. Every 2 minutes, for 10 minutes (5 sets):
Back Squat x 4 reps @ same load used last Monday

D. For max reps:
2 Minutes of Box Step-Overs with Barbell (115/75 lbs)
(box height should be between 16″-20”)
4 Minutes of Strict Pull-Ups

OPTIONAL ADDITIONAL SESSION
If you have the ability to perform two sessions in one day, and you identify yourself as someone who is stronger than they are well-conditioned, add in this optional work. Preferably this work would be performed at least 3-4 hours prior to or after today’s primary work.
Three sets of:
Row 2000 Meters @ 80% of your 500m pace
Rest 6 minutes