Kathy
4:30 – 7 PM Open Box Only
AM Open Box Tuesday
Closed Wednesday
Thursday begins Winter Schedule!
2 rounds
2 min max push ups
1 min rest
2 min max dips
1 min rest
A.
Four sets of:
Shoulder Press x 6-8 reps @ 2111
Rest 45 seconds
Pull-Ups x 6-8 reps @ 21X0
Rest 45 seconds
Hollow Rocks x 30 seconds
Rest 45 seconds
B.
Three rounds for time of:
Shoulder to Overhead x 20 reps
Row 500 Meters
Tis the Season. Yes, the holidays are quickly coming upon us….that time when it gets convenient to slack your workouts. There’s so much to do and so little time! We want you to have a successful holiday fitness season, so in that spirit, we’re bringing TEAM TUESDAY’s to CFOIB from now until December 31st!.
Having an accountability partner goes a long way towards keeping you committed and pushing you to your best during every WOD. Every Tuesday through the end of the year will be a TEAM WOD. Encourage, guilt, bribe or drag your CFOIB buds to a Tuesday WOD with you. Twin up, dress in your favorite college, pro or high school gear, get creative or not, but just get here! Find a partner for the next 6 weeks, or resolve to get 6 different partners, roll potluck every Tuesday…. have it your way, but just get yourself to the BOX every Tuesday! Even if you don’t line up a buddy pre-WOD, come on and partner up with a buddy or someone you’ve never met. There’s lots of new CFOIB athletes who’d love to get more connected with our awesome community. You’ll share the work load, strategize on how to win, and best of all, you’ll keep positive habits through the holidays. Remember, every WOD is scalable and accessible to every level athlete. We’ve got you covered. NO EXCUSES!
TEAM UP with CFOIB. GRAB a PARTNER, GRAB YOUR GEAR AND GET HERE!
A.
Take 15 minutes and practice gymnastics skills of your Coach’s choice – Pull-Ups, Toes to Bar, Hollow Rocks, Pistols, Handstand Push-Ups, Ring Dips, Double-Unders, etc.
One method is to choose three exercise and perform a skill set. For example:
“Three sets, not for time, of:
Pull-up x 3-5 reps
Handstand hold x 30 seconds
Pistols x 3-5 reps each leg”
B. TAG TEAM TROUBLE
20 min AMRAP
20 KBS (55#/35#)
30 Push Ups
40 Sit ups
** One Partner works at a time alternating the movement.
Partners must high five to tag team next partner to start movement.
– If partners do not high-five they each must do five burpees!
A.
Take 15 minutes and practice gymnastics skills of your choice – Muscle-Ups, Kipping/Butterfly Pull-Ups, Toes to Bar, Hollow Rocks, Pistols, Handstand Push-Ups, Ring Dips, Double-Unders, etc.
One method is to choose three exercise and perform a skill set. For example:
“Three sets, not for time, of:
Muscle-Ups x 3-5 reps
Handstand Walks x 5 Meters
Pistols x 3-5 reps each leg”
B. TAG TEAM TROUBLE
20 min AMRAP
20 KBS (55#/35#)
30 Push Ups
40 Sit ups
** One Partner works at a time alternating the movement.
Partners must high five to tag team next partner to start movement.
– If partners do not high-five they each must do five burpees!
A.
Three sets, not for time, of:
Muscle-Ups x 3-6 reps
Double-Unders x 40-50 reps
Toes to Bar x 10 reps
B.
Five sets of:
In 30 seconds or less, perform:
Clean & Jerk x 3 reps
(all five working sets should be within 5-10% of the load selected – work as heavy as possible within the time frame)
Rest 2 minutes and 30 seconds between sets.
C.
Back Squat
* Set 1 – 5 reps @ 75%
* Set 2 – 3 reps @ 85%
* Set 3 – 1 rep @ 90%
* Sets 4-7 – 4 reps @ 85-90%
Rest 2-3 minutes between sets.
D.
For time:
100 Stationary Dips
(ladies – 70 stationary dips)
Maggie.
A.
Four sets of:
Back Squat x 8-10 reps @ 30X1
Rest 45 seconds
Pull-Ups x 6-8 reps @ 2111
Rest 45 seconds
Kettlebell Swings x 20 reps
Rest 45 seconds
Plank from Elbows x 45 seconds
Rest 45 seconds
B.
For time:
Row 2000 Meters
50 Squats
CrossFit Games 2012 Regionals Event 4
For time (or as many reps as possible in 20 minutes):
50 Back Squats (135/95 lbs)
40 Pull-Ups
30 Shoulder to Overhead (135/95 lbs)
50 Front Squats (85/65 lbs)
40 Pull-Ups
30 Shoulder to Overhead (85/65 lbs)
50 Overhead Squats (65/45 lbs)
40 Pull-Ups
30 Shoulder to Overhead (85/65 lbs)
Try and keep the weight as prescribed, and work through as much as possible within the time cap.
A.
5 sets of:
Snatch x 1.1 reps
(rest 10 seconds between singles)
Rest 2-3 minutes
B.
Five sets of:
Halting Snatch Deadlift + Snatch Pull
Rest 60-90 seconds
Toes to Bar x 6-10 reps
Rest 60-90 seconds
C.
“Jackie”
For time:
Row 1000 Meters
50 Barbell Thrusters (45 lbs)
30 Pull-Ups
Order has been restored. THERE. IS. CHALK.
A. Four sets of:
Deadlift x 3-5 reps
Rest 2-3 minutes
B. “Jackie”
For time:
Row 1000 Meters
Thrusters x 50 reps
Pull-Ups x 30 reps
Coach’s Notes: Post results to comments.
Meet under the Ocean Isle Beach Pier no later than 8:45am
Visitor’s Welcome!
In two teams complete 5 rounds of:
40 m tire flips
60m tire drag
80m farmers carry with sandbag
20 mt. climbers
Can you say "most improved"?
5 rounds for time:
Run 200m
100m farmers walk 2/1.5 pood
15 hip extensions
Coach’s Notes: Post results to comments.