No classes this Saturday

We’ll be at the True Mudd Muddy Oyster 5k

 Race & After Party!

Start Time is 8 am with Kids run at 11am

“THE event of the year that you don’t want to miss!  Our biggest race of the year will have big prizes and a lot of fun!  The NC Oyster Festival has added this race this year to their festivities to bring the biggest, baddest mud run in the Carolina’s followed by a beer garden, live music, food and vendors.”  Register Now

FITNESS

A. Three sets of:
Romanian Deadlift x 6-8 reps @ 3011
Rest 45 seconds
Push-Ups x 10-15 reps @ 21X1
Rest 45 seconds
Reverse Lunges with DBs x 20 @ 1010
Rest 45 seconds
Side Plank x 45 seconds each side
Rest 45 seconds

B. Five sets of:
30 seconds of Kettlebell Swings
30 seconds of Rest
30 seconds of Rope Whips
30 seconds of Rest
30 seconds of Sit-Ups
30 seconds of Rest

AIM

A. Deadlift x 15 reps @ 2011
Rest 15-20 seconds
Handstand Push-Ups x Max Reps
Rest 2 minutes
Deadlift x 10 reps @ 2011
Rest 15-20 seconds
Handstand Push-Ups x Max Reps
Rest 2 minutes
Deadlift x 5 reps @ 2011
Rest 15-20 seconds
Handstand Push-Ups x Max Reps

B. Against a 2-minute running clock, complete as many rounds and reps as possible of:
10 Box Jumps (24″/20″)
10 Push Press (115/75 lbs)
Rest 2 minutes between sets, and complete a total of 4 sets for max reps.

SPORT

A. Every 30 seconds, for 15 minutes (10 sets of each) perform the following:
Interval 1 (30s) – Drop Snatch x 1 rep
Interval 2 (60s) – High Hang Snatch x 1 rep
Interval 3 (90s) – Snatch x 1 rep
Perform all movements at 70-75% of your 1-RM Snatch. Same as last week, try to increase the load a little bit. If you aren’t confident performing a drop snatch with 70%, modify the movement to a Snatch Balance and allow yourself to dip and drive a bit.

B. Every two minutes, for 12 minutes (6 sets) of:
Strict Shoulder Press x 5 reps @ 80-85%

C. Complete as many rounds and reps as possible in 4 minutes of:
195/135 lb Power Clean x 1 rep
195/135 lb Thruster x 1 rep
195/135 lb Shoulder to Overhead x 1 rep

D. Three sets of:
Glute-Ham Raises x 6-8 reps @ 3011
Rest as needed
Single-Arm DB Row x 8-10 reps each @ 2111
Rest as needed
Strict Toes to Bar x 6-8 reps @ 3110
Rest as needed

CROSSFIT MOMS

“Baby Isabel”

Advanced
30 hang power snatches #65

Intermediate
30 hang power snatches #45

Beginner
30 hang power snatches #15-25

*If your belly impedes your bar path, substitute a one-armed dumbbell snatch at approximately half the bar weight.

Saturday: October 4, 2014

GUEST DAYS WOD #3

In teams of two, alternate rounds to complete as many rounds and reps as possible in 18 minutes of:
5 Burpees
7 Box Jumps
9 Goblet Squats (heavy)

CROSSFIT MOMS

“Baby Hammer”

Advanced
5 rounds
5 hang power cleans #65
10 front squats #65
5 jerks #65
10 pull ups

Intermediate
4 rounds
5 hang power cleans #45
10 front squats #45
5 jerks #45
10 pull ups or progressions

Beginner
3 rounds
5 hang power cleans #15-25
10 front squats #15-25
5 jerks #15-25
10 pull up progressions

CONGRATULATIONS TO JODY & LISA BLAND ON THE BIRTH OF THEIR BABY GIRL!

GUEST DAYS WOD #2

FITNESS

A. Three sets of:
DB Walking Lunge x 20 steps
Rest 45 seconds
Single Arm Press x 8-10 reps each arm
Rest 45 seconds
Partnered Leg Tosses x 15-20 reps
Rest 45 seconds

B. Complete as many Man-Makers as possible in 5 sets of:
60 seconds work
60 seconds rest

AIM

A. Take 15 minutes and build to a heavy Clean and Jerk

B. Complete as many sets of the interval until you complete 30 reps of:
60 seconds of 135/95 lbs Ground to Overhead (Clean and some varient of Shoulder to Overhead)
60 seconds rest

SPORT

A. Every 90 seconds, for 15 minutes (10 sets):
Snatch x 1 rep
Build by feel. Load should be secondary to perfect mechanics. If the rep isn’t technically perfect, do not add load.

B. Every minute, on the minute, for 12 minutes:
Front Squat + Jerk
*Sets 1-2 – 60%
*Sets 3-4 – 70%
*Sets 5-6 – 75%
*Sets 7-8 – 80%
*Sets 9-10 – 85%
*Sets 11-12 – 85-90%
Percentages based off whichever of the two movements limit you – in other words, if you jerk more than you front squat, base the percentages off of your front squat.

C. Every three minutes, for 24 minutes (8 sets) of:
Run 400 Meters
10 Push Press (115/75 lbs)
5 Muscle-Ups
Scale as needed…you should have at least 30 seconds of rest before you start your next set.

CROSSFIT MOMS

“Baby Jackie”

Advanced
Row 1000m
50 thrusters #35
30 pull ups

Intermediate
Row 750m
40 thrusters #25
20 pull ups or progressions

Beginner
Row 500m
30 thrusters #15
15 pull up progressions or ring rows

GUEST DAYS WOD #1

FITNESS

AMRAP in 20:
200 Meter Run
50m Single Arm Farmer Walk (R/L)
50 Single Unders
Accumulate 60 sec Plank Hold (or FLR on Rings)

*In Teams of Two, working at the same time for total rounds.

AIM

Four sets of:
Against a 4-minute running clock, complete:
500 Meter Row
400 Meter Run
Push-Ups x Max Reps
Rest 4 minutes between sets

SPORT

Rest Day

CROSSFIT MOMS

Rest Day

FITNESS

A. Three sets of:
Back Squat x 8-10 reps @ 30X1
Rest 60 seconds
Kettlebell Swings x 20 reps
Rest 60 seconds
Supine Ring Rows x 10-12 reps @ 2111
Rest 60 seconds

B. Complete as many rounds and reps as possible in 12 minutes of:
Walking Lunge x 20 yards
Burpees x 10 reps
Double-Unders x 30 reps

AIM

A. Four sets of:
Back Squat x 6-8 reps @ 30X1
Rest 90 seconds
Wall Slides x 5 reps @ 3030
Rest 90 seconds

B. Complete as many rounds and reps as possible in 12 minutes of:
Walking Lunge x 20 yards
Burpees x 10 reps
Double-Unders x 30 reps

SPORT

A. Three sets of:
Jerk Balance x 3 reps
Immediately followed by…
Every 2 minutes, for 10 minutes (5 sets) of:
Split Jerk x 3 reps @ 60-70%

*Focus here is on PERFECT mechanics. Pause in the receiving position and check that you are perfectly balanced and your feet are where you want them to be before recovering.

B. Every 2 minutes, for 8 minutes (4 sets) of:
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 75%

C. Every 90 seconds for 12 minutes (8 sets):
Speed Deadlift x 3 reps @ 60%
Reset the barbell every time on the floor…do not perform these touch and go.

D. Five sets for max reps in 3 minutes of:
Row 500 Meters
Strict Handstand Push-Ups x Max Reps
Rest 3 minutes between sets.

CROSSFIT MOMS

Advanced

5 rounds
10 burpees
10 overhead squats #45
10 pull ups
10 dips

Intermediate
4 rounds
10 burpees or pregnant burpees
10 overhead squats #35
10 pull ups or progressions
10 dips

Beginner
3 rounds
10 pregnant burpees
10 overhead squats #15-25
10 pull up progressions
10 dips

*For the dips, use rings, parallel bars or a bench.

FITNESS

A. Four sets of:
Bench Press x 8-10 reps @ 20X1
Rest 45 seconds
Pull-Ups x 6-8 reps @ 21X0
Rest 45 seconds
Plank from Elbows x 45 seconds
Rest 45 seconds

B. Three rounds for time of:
Shoulder to Overhead x 10 reps
Burpee Box Jump Overs x 10 reps
300 Meter Run

AIM

A. Push Press:
*Set 1 – x 5 reps
*Set 2 – x 3 reps
*Sets 3-6 – x 1 rep
Rest 2-3 minutes between sets

B. Three rounds for time of:
Handstand Push-Ups x 10 reps
Pull-Ups x 20 reps
300 Meter Run

SPORT

A. Every 2 minutes, for 20 minutes (10 sets) of:
Power Clean + Hang Clean + High Hang Clean
*Sets 1-3 – 55-60%
*Sets 4-6 – 60-65%
*Sets 7-8 – 65-70%
*Sets 9-10 – 70-75%

B. Four sets of:
Front Squat x 5-6 reps @ 41X1
Rest 3 minutes

*Please note the tempo prescription – this is a slow, 4-second descent followed by a 1-second pause at the bottom. The athlete should then attempt to move the barbell quickly back to the starting position, pause for a full breath and brace at the top, and repeat for 5-6 reps. If you are new to the site and tempo prescriptions, please read here.

Start around 70% and use today to build to figure out what you are capable of for this rep scheme.

C. Complete rounds of 9, 7 and 5 reps for time of:
185/135 lb Hang Squat Clean
Bar Muscle-Up
Rest until the running clock hits 10:00, and then…

D. Three rounds for time of:
30 Wall Ball Shots (30/20 lb)
20 Chest-to-Bar Pull-Ups

CROSSFIT MOMS

Rest Day