J Will

FITNESS & AIM

A. Three sets of:
Front-Racked Alternating Lunges x 8-10 reps each leg @ 2011
Rest 60-90 seconds
Turkish Get-Ups x 2-3 reps each arm
Rest 60-90 seconds
Side Planks x 30-45 seconds each side
Rest 60-90 seconds

B. Complete as many rounds and reps as possible in 5 minutes of:
Dumbbell Weighted Burpees x 3 reps
Alternating Dumbbell Rows from the Plank x 5 reps (each arm)
Dumbbell Thrusters x 7 reps
Rest two minutes and then repeat.

SPORT

A. Five sets of:
Narrow-Grip Overhead Squat x 3 reps @ 3311
Rest 2-3 minutes
This is the last week we’ll work on these holds. Go as heavy as possible in the narrow-grip position you have found to be most stable.

B. Bench Press
*Set 1 – 5 reps @ 65% of tested 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 2 reps @ 85%
*Set 6 – 1 rep @ 90%
*Set 7 – 8 reps @ 80%
*Set 8 – 8 reps @ 80%
Rest exactly 2 minutes between sets.

C. Against a five-minute running clock,
Row 1000 Meters
immediately followed by, as many reps as possible in the remaining time of:
Muscle-Up + 2 Dips
Rest 2 minutes, and then…
Against a five-minute running clock,
Run 800 Meters
immediately followed by, as many reps as possible in the remaining time of:
Chest-to-Bar Pull-Ups
Rest 2 minutes, and then…
Against a five-minute running clock,
Row 1000 Meters
immediately followed by, as many reps as possible in the remaining time of:
Muscle-Up + 2 Dips

CROSSFIT MOMS

Rest Day

From the beginning until now I am starting to realize why I was always having headaches, always tired, and feeling depressed… When I went back and looked at my day one “Welcome to the Family” picture I was in shock!  This road so far has been difficult but I am standing proof that ANYONE can change.  My moods have changed, my goals have changed, my passions have changed, and my “I can’t do that” attitude has changed.  Thank you Karen Candia for never never judging me, always supporting me, and showing me that I can be whoever I want to be!  I also want to thank EVERY single Crossfit OIB athlete for encouraging words, support, and motivation!  It truly feels like a family!  Even when I think I am not losing weight or gaining muscle, these check-ins remind me this works!!!
Thanks family… -Jeremy

Click here to schedule your free consultation and speak with one of our team members about our nutrition coaching program.

Labor Day ~ One WOD only today

FITNESS & AIM

“Team Fernandez”
In Teams of Two Complete
5 rounds total of:

FITNESS:

200m med ball run
16 Wall Ball Shots
20m Bear Crawl
8 Pullups

*Both teammates run together, split reps on wall ball shots & pull-ups.

AIM:

400m weighted run sandbag
12 Stone to Shoulder (alternating shoulders) 120/95
50m Buddy Carry
2 Rope Climb

*Both teammates run together, split reps on stones & rope climb. Sub 4 strict pullups for rope climb (use bands if necessary)

SPORT

A. Every two minutes, for 12 minutes (6 sets):
Hang Snatch (mid-thigh) + Snatch @ 80-85% of 1-RM Snatch

B. Every 2 minutes, for 10 minutes (5 sets):
4-Stop Halting Snatch Deadlift @ 95-105% of 1-RM Snatch
(Pause for 3 seconds at each of the following positions: 2″ off the floor, mid-patella, mid-thigh, “pockets”/high hang – USE STRAPS)

C. Every 2 minutes and 30 seconds, for 20 minutes (8 sets):
Back Squat
*Set 1 – 6 reps @ 60% of 1-RM
*Set 2 – 4 reps @ 70%
*Set 3 – 2 reps @ 80%
*Set 4 – 6 reps @ 70%
*Set 5 – 4 reps @ 80%
*Set 6 – 2 reps @ 90%
*Set 7 – 4 reps @ 85%
*Set 8 – 4 reps @ 85%
Same loads as last week for those that missed any lifts. If you made all lifts last week, you may increase the weight – but do not increase by more than 3%.

D. Complete as many rounds and reps as possible in 12 minutes of:
12 Strict Handstand Push-Ups
24 Heavy Russian Kettlebell Swings
Use the same weight you used last week for the swings – your goal is to see if you can achieve the same or greater total volume despite a more challenging rep scheme.

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.

BEACH WORKOUT

MEET UNDER THE OCEAN ISLE BEACH PIER NO LATER THAN 8:45AM

VISITORS WELCOME! $15 DROP IN CASH ONLY OR PREPAY ONLINE HERE.

In teams of two, with only one partner working at a time, partners alternate rounds to complete five sets each of:
20 Wall Ball (Pier) Shots
10 No Push Up Burpees
300 Meter Run

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

Everyone has a crush on the Colonel!

FITNESS

A. Four sets of:
Overhead Squat x 6-8 reps @ 3011
Rest 60 seconds
Single Leg Kettlebell Deadlift x 6-8 reps each leg @ 3011
Rest 60
Plank from Elbows x 60 seconds
Rest 60 seconds

B. Complete as many rounds and reps as possible in 7 minutes of:
Dumbbell Ground to Overhead x 7 reps
Sit-Ups x 14 reps

AIM

A. Five sets of:
Hang Snatch x 1.1.1
(rest 5-7 seconds between single)
Rest 2 minutes

B. Complete as many rounds and reps as possible in 7 minutes of:
135/95 lb Ground to Overhead x 7 reps
Toes to Bar x 7 reps

SPORT

A. Every minute, on the minute, for 10 minutes:
Back Squat x 1 rep
*Sets 1-2 – 55%
*Sets 3-4 – 65%
*Sets 5-6 – 75%
*Sets 7-8 – 80%
*Sets 9-10 – 85%
I know your legs are sore, trust me, this is designed to help a little bit.

B. Every 90 seconds, for 15 minutes (10 sets):
Split Jerk x 1 rep
Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 95+, 95+

C. Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders
2 Muscle-Ups
4 Power Cleans (185/135 lbs)
8 Push Press (185/135 lbs)

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

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

Samantha + Andy

FITNESS & AIM

Six sets of:
Against a 2 minute running clock, complete the following:
300m Row
Push-Ups x Max Reps
Rest 2 minutes between sets

SPORT

Rest Day

CROSSFIT MOMS

Rest Day