A quick photo-op with Team Fernandez before they completed the remainder of their 5+ hour training session. Coach K & Chris will compete in the Endeavor Team Challenge in 53 days!!

FITNESS & AIM

A. Three sets of:
Bulgarian Split Squat x 8-12 reps
Rest 30 seconds
60 second Handstand Hold
or
Wall Climbs x 5 reps
or
Handstand Push-Ups x Max Reps
Rest 3 minutes

B. “Annie”
Rounds of 50, 40, 30, 20 and 10 reps of:
Double-Unders
Anchored Sit-Ups

SPORT

A. Every minute, on the minute, for 6 minutes:
Full + Quarter Front Squat
Increase load from last Monday’s session by 5-8% and use that load for all 6 minutes.

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

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

D. Three rounds for time of:
20 Overhead Walking Lunges (95/65 lbs)
15 Pull-Ups

CROSSFIT MOMS

Advanced
Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters

Intermediate
Run 1200 meters
Rest 3 minutes
Run 800 meters
Rest 2 minutes
Run 400 meters
Rest 1 minute
Run 200 meters

Beginner
Run 800 meters
Rest 2 minutes
Run 400 meters
Rest 1 minute
Run 200 meters

CrossFit OIB Anniversary WOD

Teams of two must complete a total of 4 sets each as quickly as possible of:

Run 400 Meters
—
5 Hand-Release Push-Ups
10 Box Jumps (24″/18″)
5 Hand-Release Push-Ups
10 Box Jumps (24″/18″)
5 Hand-Release Push-Ups
10 Box Jumps (24″/18″)
—
Run 200 Meters

Teammates must attack the workout in order, and cannot perform similar tasks at the same time. All teammates start on the run . . . which means Teammate B has to wait until Teammate A has completed the 400 meter run before he/she may begin. Teammates cannot be performing the gymnastics couplet or the run(s) at the same time. Thus, Teammate B needs to wait until Teammate A returns from his/her run before he/she may begin the 200m run.”

The year was 2013. CrossFit OIB celebrated our 4 year anniversary with the Big Bash 3.0, set amazing PRs during the CrossFit Open, lost the Bonecrusher due to an early retirement but welcomed even more great people into the fold of the CFOIB Family. Looking back through all of these photos you can really tell how much fun we have at the box!

Friday: July 11, 2014

FITNESS & AIM

Five sets of:
Complete as many rounds and reps as possible in 3 minutes of:
3 Pull-Ups
6 Burpees
9 Kettlebell Swings
Rest 3 minutes between sets

SPORT

A. Front Squat
*Set 1 – 3 reps @ 70%
*Set 2 – 2 reps @ 80%
*Set 3 – 2 reps @ 85-90%
*Set 4 – 1 rep @ 90-95%
*Set 5 – 1 rep @ 95+%
Rest 2-3 minutes between sets.

B. Every two minutes, for 16 minutes (8 sets):
Hang Clean + Clean + Front Squat + Jerk
Build to today’s heaviest set.

C. Every two minutes, for 10 minutes (5 sets):
Front-Racked Alternating Reverse Lunges x 10 reps (5 each leg)
Use the heaviest load you believe you can handle for all five sets. Good starting loads might be 185/125 lbs…and move up from there if you’re handling it well.

D. Three sets of:
Snatch-Grip Romanian Deadlift x 6 reps @ 3111
Rest as needed
Stationary Dips x 20-30 reps
Rest as needed

CROSSFIT MOMS

“Baby J.T.”

Advanced
21-15-9
Shoulder press #65
Dips
Push ups

Intermediate
21-15-9
Shoulder press #45
Dips
Push ups

Beginner
15-12-9
Shoulder press #25
Dips
Push ups

*Dips can be done on the rings, parallel bars or a bench.

The year was 2012. CrossFit OIB was still going strong after 3 years in the biz. We grew our coaching staff to inlcude KC, Amy, KJ, Jeff, Courtney, Stephanie, Ralph, Rickey, and Richie; and even the Bonecrusher was still HOT. Coach K proved her fitness against Major Sanders during the Tony Caison fundraiser and Fenway shared the spotlight that year by publicly urinating on the West Brunswick 50 yard line.

Check out the familiar faces in our 2012 slideshow!

If you’re in this video post a comment below with a memory from that year!

FITNESS

A. Four sets of:
Push-Press x 6-8 reps
Rest 60 seconds
Side Planks x 30 seconds each side
Rest 60 seconds
Pull-Ups x 5 reps @ 3111
Rest 60 seconds

B. 600 Meter Partnered Farmer’s Carry
Teams of two must move as much weight as possible 600 meters in a farmer’s carry. Every time the weight touches the ground or partners change roles (from working to resting), each partner must perform 5 burpees upon returning to the gym at the half-way and finish. (use the 200m route around the gym x 3)

AIM

A. Four sets of:
Push Press x 3-5 reps
Rest 90 seconds
Weighted Pull-Ups x 3-5 reps
Rest 90 seconds

B. 600 Meter Partnered Farmer’s Carry
Teams of two must move as much weight as possible 600 meters in a farmer’s carry. Every time the weight touches the ground or partners change roles (from working to resting), each partner must perform 5 burpees upon returning to the gym at the half-way and finish.

SPORT

Rest Day

CROSSFIT MOMS

Rest Day

Wednesday: July 9, 2014

The year was 2011. CrossFit OIB doubled in equipment and expanded into our 5th unit. The box reeked of rubber for weeks but at least we could play with our new strongman stones. We celebrated our 2 year anniversary, hosted the first annual Barbells for Boobs on Ocean Isle and welcomed a ton of new athletes into the CFOIB family that year; most notably the BONECRUSHER.

Check out the familiar faces in our 2011 slideshow!

If you’re in this video post a comment below with a memory from that year!

ENDURANCE

Every 10 minutes,
for 40 minutes (4 sets):
Run 800 Meters
4/3 Rope Climbs
AirDyne for Max Calories
(or row for calories)

FITNESS & AIM

Five sets of:
Back Squat x 10 reps @ 30X0
Rest 30 seconds
Single Arm Dumbbell Rows x 10 reps each arm @ 2111
Rest 30 seconds
Heavy Kettlebell Swings x 10 reps
Rest 30 seconds
Dumbbell Shoulder Press x 10 reps @ 20X1
Rest 2 minutes

SPORT

A. Every 2 minutes, for 16 minutes (8 sets):
Halting Clean Deadlift + Hang Clean + Clean
Build over the course of the 8 sets.

Drop the barbell after the hang clean! It’s important that you consider WHY you are doing certain drills. If you see a barbell complex as part of our weightlifting skill session (not for time), then make sure you are putting yourself in perfect positions. Drop the barbell, set yourself properly, then lift. If you see a complex in a timed workout, then by all means practice your touch and go reps.

B. Every minute, on the minute…
Back Squat
*Set 1 – 40% x 1 rep
*Set 2 – 50% x 1 rep
*Set 3 – 60% x 1 rep
*Set 4 – 70% x 1 rep
*Set 5 – 80% x 1 rep
and then….
Every 2 minutes…
*Set 6 – 85% x 1 rep
*Set 7 – 90% x 1 rep
*Set 8 – 95% x 1 rep

and then…

One set of:
85% Back Squat x Max Reps @ 20X1
(no excessive pause at the top – you get one full breath cycle, exhale, inhale, brace and descend – if you take longer than that your set is over)

C. Every minute, on the minute, for 12 minutes:
Speed Deadlift x 3 reps @ 75%

D. Four sets for times of:
Row 1000 Meters
20 Chest-to-Bar Pull-Ups
30 Wall Ball Shots (30/20 lbs)
40 Russian Kettlebell Swings (32/24 kg)
Rest exactly 4 minutes

CROSSFIT  MOMS

“Baby Michael”

Advanced
3 rounds
600m run
20 good mornings #45
20 knees to elbows

Intermediate
3 rounds
400m run or walk
15 good mornings #35
15 knees to elbows

Beginner
3 rounds
200m run or walk
10 good mornings #25
10 knees to elbows or knee ups