ENDURANCE

Row 750m @ moderate pace

rest 2 min

For time:
5,4,3,2,1
db man-makers
burpee double pushup

rest 2 min

Row 750m @ same pace as beginning

FITNESS

A. Three sets of:
Bench Press x 8-10 reps @ 20X1 (Dumbbell or Barbell)
Rest 60 seconds
Pull-Ups x 6-8 reps @ 2111
Rest 60 seconds
Plank from Elbows x 60 seconds
Rest 60 seconds

B. In teams of two, partners alternate to complete three sets each of:
Kettlebell Swings x 20 reps
Push-Ups x 15 reps
400 Meter Run

AIM

A. Four sets of:
Bench Press x 4-6 reps @ 20X1
Rest 90 seconds
Single Arm Kettlebell or Dumbbell Row x 8-12 reps @ 2111
Rest 90 seconds

B. In teams of two, partners alternate to complete three sets each of:
Kettlebell Swings x 20 reps (24/16 kg)
Dips x 15 reps
400 Meter Run

SPORT

A. Five sets of:
Hang Power Snatch + Power Snatch + Overhead Squat
Rest as needed

B. Three sets of:
Romanian Deadlift x 5 reps @ 3011
Rest as needed

C. “The Chief”
Against a three-minute running clock, complete as many rounds and reps as possible of:
135/95 lb. Power Cleans x 3 reps
Push-Ups x 6 reps
Air Squats x 9 reps
Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.

CROSSFIT MOMS

Advanced
3 rounds
12 pull ups
12 push ups
12 pull ups
12 push ups

Intermediate
3 rounds
9 pull ups or progressions
9 push ups
9 pull ups or progressions
9 push ups

Beginner
3 rounds
6 pull up progressions
6 push ups
6 pull up progressions
6 push ups

Psssst . . . We’re celebrating our 5 Year Anniversary is the BIGGEST way yet! So save the date and don’t be late, the ship departs at Sunset!

FITNESS

A. Four sets of:
Deadlift x 6-8 reps @ 20X1
Rest 45 seconds
Wall Climbs x 3-5 reps
Rest 45 seconds
Double-Under Practice x 45 seconds
Rest 45 seconds

B. For time:
30 Wall Ball Shots
30 Sit-Ups
20 Wall Ball Shots
20 Sit-Ups
10 Wall Ball Shots
10 Sit-Ups

AIM

A. Six sets of Hang Snatch + Snatch
Rest as needed between sets

B. For time:
30 Wall Ball Shots
30 Pull-Ups
20 Wall Ball Shots
20 Pull-Ups
10 Wall Ball Shots
10 Pull-Ups

SPORT

A. “2014 Regionals Event 7″
64 Pull-Ups
8 Overhead Squats (205/135 lbs)

Crush it.

B. “2014 Regionals Event 6″
For time:
50-Calorie Row
50 Box Jump-Overs (24″/18″)
50 Deadlifts (180/120 lb)
50 Wall Ball Shots (20/14 lbs)
50 Ring Dips
50 Wall Ball Shots (20/14 lbs)
50 Deadlifts (180/120 lb)
50 Box Jump-Overs (24″/18″)
50-Calorie Row

OBSERVE THE 21-MINUTE TIME LIMIT…Do not finish the work after the time cap. Cut it and learn that you need to move faster and get through more when it counts.

CROSSFIT MOMS

Rest Day

Take Friday night off and let your kiddos hang with CrossFit OIB Kid’s Coach, Kerri!

FITNESS & AIM

A. Four sets of:
Back Squat x 4-6 reps @ 30X0
Rest 60 seconds
Powell Raises x 8-10 reps each @ 2020
Rest 60 seconds

B. In teams of three, with only one person working at a time, complete as many rounds and reps as possible in 15 minutes of:
20-Yard Bear Crawl
5 Man-Makers

SPORT

A. Take 15-20 minutes to build to a heavy Hang Snatch, and then…
“2014 Regionals Event 1″
Athletes get only 3 attempts to find their 1-RM Hang Snatch:
0:00-2:00 – Attempt # 1
2:00-4:00 – Attempt # 2
4:00-6:00 – Attempt # 3

Rest until the running clock hits 8:00, and then…

“Regionals Event 2″
Handstand Walk x Max Effort
Perform both of these events exactly as they would have been performed at Regionals.

B. “2014 Regionals Event 3″
Three rounds for time of:
50 Alternating Pistols
7 Muscle-Ups
10 Hang Power Cleans (175/115 lbs)

*If you know that this is too many pistols for you,reduce the volume and simply note that you did so when you record your results. If you cannot complete this event within the time cap, adjust the volume and don’t let your ego get the better of you.

CROSSFIT MOMS

Advanced
3 rounds
7 overhead squats #45
7 front squats #45
7 back squats #45

Intermediate
3 rounds
6 overhead squats #25
6 front squats #25
6 back squats #25

Beginner
3 rounds
5 overhead squats pvc – #15
5 front squats pvc – #15
5 back squats pvc – #15

This Saturday is our next Beach Workout. Meet us under the OIB Pier at 8:45am and bring a friend!!

FITNESS

A. Four sets of:
Alternating Single Arm Dumbbell Press x 6-8 reps each arm
Rest 45 seconds
Romanian Deadlift x 6-8 reps @ 3011
Rest 45 seconds
Partnered Leg Tosses x 15-20 reps
Rest 45 seconds

B. For time:
Shoulder to Overhead x 30 reps
600 Meter Run
Wall Ball Shots x 40 reps

AIM

A. Five or Six sets of:
Shoulder Press @ 20X1 tempo
Rest 3 minutes between sets
(use this time effectively to work on hip mobility or glute activation exercises – your coaches can help give you some suggestions)
For the shoulder press, perform the following reps and percentages:
* Set 1 – 50% of possible 1-RM x 3 reps
* Set 2 – 75% of possible 1-RM x 2 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. For time:
115/75 lbs Shoulder to Overhead x 30 reps
600 Meter Run
Wall Ball Shots x 40 reps

SPORT

Rest Day

CROSSFIT MOMS

Rest Day