FITNESS EXPRESS

2 sets of, for max reps:

30s of Jump Rope

Rest 60s

30s of pushups

Rest 60s

30s of Squat jumps to parallel

Rest 60s

30s of KBS

Rest 60s

30s Row

Rest 60s

Immediately followed by:

30s of coach’s choice, all out effort

DONE!

FITNESS

A. Three sets of:

Supinated-Grip Barbell Rows x 8-10 reps @ 2111

Rest 45-60 seconds

Nose-to-Wall Handstand Hold x 45-60 seconds

Rest 45-60 seconds

Strict Toes to Bar (or hanging leg raises) x 6-8 reps @ 2110

Rest 45-60 seconds

Side Planks x 30 seconds each side

Rest 60 seconds

B. Three rounds for time of:

10 Strict Pull-Ups

30 Kettlebell Swings

Run 400 Meters

A. Weighted Pull-Ups:

*Set 1 – 3 reps

*Set 2 – 2 reps

*Sets 3-6 – 1 rep

Rest 2-3 minutes between sets, building to today’s 1-RM

B. Three rounds for time of:

30 Kettlebell Swings (24/16 kg)

20 Pull-Ups Run

400 Meters

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

Power Jerk x 1 rep

Immediately followed by…

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

Split Jerk x 1 rep

B. Every three minutes, for 18 minutes (6 sets) of:

Bench Press

*Set 1 – 3 reps @ 70%

*Set 2 – 2 reps @ 80%

*Set 3 – 1 rep @ 85%

*Set 4 – 1 rep @ 90%

*Set 5 – 3-RM Attempt

*Set 6 – 3-RM Attempt

C. For Time:

12 Thrusters (165/110 lbs)

12 Burpees Over the Barbell

12 Squat Clean Thrusters (165/110 lbs)

12 Burpees Over the Barbell

12 Ground to Overhead (165/110 lbs)

12 Burpees Over the Barbell

D. Three sets of:

Barbell Seated Good Mornings x 8 reps

Rest 60 seconds

Box Step-Ups with Kettlebells x 8 reps per leg

Rest 60 seconds

A. Four sets of:

Russian Step-Ups x 10 reps each leg

Rest 45 seconds

Supine Ring Rows x 10-12 reps @ 2111

Rest 45 seconds

Push-Ups x 12-15 reps @ 2011

Rest 45 seconds

B. In teams of two, partners alternate complete rounds to complete as many rounds and reps as possible in 12 minutes of:

12 Wall Ball Shots (20/12 lbs)

12 Burpees

A. Every three minutes, for 24 minutes (8 sets):

Hang Snatch + Snatch

B. In teams of two, partners alternate complete rounds to complete as many rounds and reps as possible in 12 minutes of:

12 Wall Ball Shots (20/12 lbs)

12 Burpees

A. Every 2 minutes, for 18 minutes (9 sets):

*Sets 1-3 – Power Clean x 3 reps

*Sets 4-6 – Power Clean x 2 reps

*Sets 7-9 – Power Clean x 1 rep

Build to today’s heavy single, and then…

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

Halting Clean Deadlift + 2 Clean Pulls

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 4 reps @ 2-4% heavier than last week

Station 2 – 30 seconds of Toes to Bar

*Note load used for back squats, and number of toes to bars achieved in each set.

D. Two sets of:

32/24 kg Kettlebell Towel Carry x Max Distance

Rest as needed

GHD Sit-Ups x 20-25 reps

Rest as needed

Optional Additional Conditioning Session

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

Four to Six sets of:

Row 1200 Meters @ your 5000m PR pace

Rest 2 minutes

For time:

1000 Meter Row

20 Ground to Overhead (135/95 lbs)

30 Ring Dips

800 Meter Run

30 Ring Dips

20 Ground to Overhead (135/95 lbs)

1000 Meter Row

For time:

1000 Meter Row

20 Ground to Overhead (135/95 lbs)

30 Ring Dips

800 Meter Run

30 Ring Dips

20 Ground to Overhead (135/95 lbs)

1000 Meter Row

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

(Snatch Push Press + Overhead Squat) x 2 reps

Build over the course of the four sets.

Followed by…

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

Snatch Balance x 2 reps

Build to a heavy-ish double.

Followed by…

Six sets of:

2 Snatch Pulls + 2 Hang Snatches + 2 Snatches

(drop the barbell between the two pulls and two snatches, and between the two hang snatches if you need to – it’s more important that you work on perfect positioning and mechanics)

Rest 2 minutes between sets

Build to a load that is heavy, but allows you to maintain mechanics.

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

Push Press x 8 reps

Aim for three heavy work sets. Goal is to be 3-5% heavier than last week.

C. Four sets of:

30 seconds of Ring Dips (with a hold) @ 10X2*

(externally rotate at the top, thumbs out and hold for 2 seconds)

Rest 30 seconds

30 seconds of Strict Chest-to-Bar Pull-Ups

Rest 30 seconds

30 seconds of Handstand Walk x Max Distance

Rest 30 seconds

*If you are adhering to the tempo then the maximum to possibly be achieved in 30 seconds is 10 reps.

D. Four sets of:

Row 500 Meters

Rest 4 minutes

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

warm up:

5:00min  row then as a group

10 zombie walks => 10 back pedal=> 10 high skips=> 10 back pedal=> 10 sumo squats=> 10 lemon squeezers

skill:

sled pull (without weight) relay

WOD:

AMRAP in 6:00

5 jumping pull ups

50m run between cones

5 burpees

Game & Healthy Snack

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