“Keep away from people who try to belittle your ambitions. Small people always do that, but the really great make you feel that you, too, can become great.”
– Mark Twain

EWOD

AMRAP 30 minutes
75 – 80% intensity – working at a steady state, not red-lining nor sandbagging!!

20 calories on Airdyne
Sled pull loaded (across gym floor) —> sled push (back across gym floor)
200m run
20 alternating Ground to Shoulder w/ Sandbag
20 calories on rower
Single Arm Farmer’s Carry (heavy kb. length of gym floor & back)

FITNESS & AIM

2 Minutes of Rowing (calories)
Rest 60 seconds
Complete as many rounds and reps as possible in 2 minutes of:
Wall Ball Shots x 10 reps
Burpees x 10 reps
Rest 60 seconds
Complete as many rounds and reps as possible in 2 minutes of:
Pull-Ups x 10 reps
Push-Ups x 10 reps
Rest 60 seconds
Complete as many rounds and reps as possible in 2 minutes of:
Box Jumps x 10 reps
Sit-Ups x 10 reps
Rest 60 seconds
Rotate through the circuit three times for max reps/cals completed at each station.

SPORT

A. Three sets, not for time, of:
Double-Unders x 30-50 unbroken reps
Pistols x 4-6 reps each leg
Ring V-Outs x 6-10 reps

B. Four sets of:
Power Clean x 1.1.1 @ 80-85% of 1-RM
(rest 10 seconds between singles)
Rest as needed between sets

C. Three sets of:
Clean Pull x 1.1.1 @ 105-110% of Clean
(rest 10 seconds between singles)
Rest as needed between sets

D. On the minute, every minute, for 12 minutes:
275-315/185-215 lb. Deadlift x 5 reps
Burpees x 5 reps

*PLEASE UNDERSTAND that EMOM work is an excellent way to accumulate volume, but choose your loads with this understanding. If you have any concern about pulling 315 lbs for 60 reps in a workout, play it safe this week and see how you feel for future efforts.*

CROSSFIT MOMS

Advanced
For 15 minutes do:
9 kettlebell deadlifts 32kg
12 push ups
15 step ups

Intermediate
For 12 minutes do:
9 kettlebell deadlifts 24kg
12 push ups
15 step ups

Beginner
For 9 minutes do:
9 kettelbell deadlifts 16kg
12 push ups
15 step ups

Congratulations to our Divas Lindsey & KJ for completing the NMB half marathon on Sunday.

FITNESS

A. Three sets of:
Bench Press x 8-10 reps @ 20X1
Rest 60 seconds
Ring Rows x 8-10 reps @ 2111
Rest 60 seconds
Side Planks x 30 seconds each side
Rest 60 seconds

B. In three minutes, complete the following:
20 Kettlebell Swings
Run 400 Meters
Double-Unders x Max Reps
Score the number of double-unders completed in each set, for a total of three sets. Rest three minutes between sets.

AIM

A. Four sets of:
Bench Press x 2-4 reps @ 20X1
Rest 90 seconds
Ring Rows x 8-10 reps @ 2111
(get your body as horizontal as possible and stay rigid throughout the movement – tight butt and gut!)
Rest 90 seconds

B. In three minutes, complete the following:
20 Kettlebell Swings
Run 400 Meters
Double-Unders x Max Reps
Score the number of double-unders completed in each set, for a total of three sets. Rest three minutes between sets.

SPORT

A. Three sets, not for time, of:
Wall Climbs x 2-4 reps
Muscle-Ups x 3-8 unbroken reps
Toes to Bar x 10-12 reps

B. Four sets of:
Snatch Push Press x 4-5 reps
Rest as needed

C. Five sets of:
32 kg Weighted Pull-Up x Max Reps
Rest 20 seconds
Strict Pull-Ups x 6-8 reps
Rest 20 seconds
Strict Handstand Push-Ups x Max Reps
Rest 3 minutes

D. Five rounds for time of:
3 Rope Climbs (15′)
20 Hand-Release Push-Ups
40 Double-Unders

CROSSFIT MOMS

Rest Day

Saturday, May 24th
9 – 11 AM at CrossFit OIB

Our annual Memorial Day Murph workout and fundraiser will benefit the Sua Sponte Foundation.

The Sua Sponte Foundation is a registered 501c3 charity created to serve the warriors and the families of the 1st Ranger Battalion.

Coach KC and teammate Chris Jernigan are once again training for the Endeavor Team Challenge as “Team Fernandez” to raise funds in support of the Sua Sponte Foundation.

$30 donation includes a Team Fernandez T-shirt (while supplies last)

$20 suggested donation (does not include T-shirt)
*This is a FREE workout but any donation is greatly appreciated.*
Bring a friend for the Memorial Day FUN!

The Workout:
Full – Half – Individual Or Team Murph
Run 1 Mile
100 Pullups
200 Pushups
300 Air Squats
Run 1 mile
*scale as needed*

Fitness

A. Three sets of:
Romanian Deadlift x 6-8 reps @ 3011
Rest 60 seconds
Russian Step-Ups x 8-10 reps each leg
Rest 60 seconds
Single Arm Kettlebell or Dumbbell Press x 6-8 reps each arm
Rest 60 seconds

B. For time:
1000 Meter Row
20 Dumbbell Ground to Overhead
20 Burpees
20 Goblet Squats

AIM

A. Take 12-15 minutes and build to today’s 1RM Clean and Jerk

B. For time:
1000 Meter Row
20 Ground to Overhead (135/95 lb)
20 Burpees
20 Goblet Squats (32/24 kg)

SPORT

A. Three sets, not for time, of:
Russian Leg Lifts x 6-8 reps
Double-Unders x 30-50 unbroken reps
Turkish Get-Up x 2-3 reps each arm

B. Six sets of:
Power Snatch from Mid-Thigh x 4-5 reps
(straps are ok if you have them)
Rest as needed

C. Back Squat @ 30X0
*Set 1 – 5 reps @ 60% of 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 2 reps @ 90%
*Set 7 – 7 reps @ 75%
*Set 8 – 7 reps @ 75%
*Set 9 – 7 reps @ 75%
*Set 10 – 7 reps @ 75%
Rest exactly 2 minutes between sets.
(Use the SAME WEIGHTS as you used last week – goal should be to hit all reps on all rounds.)

CROSSFIT MOMS

Advanced
5 rounds
500m row
10 thrusters #65

Intermediate
4 rounds
500m row
10 thrusters #45

Beginner
3 rounds
500m row
10 thrusters #15-25

Today & tomorrow Richie, Jeff, Karen C, and Brian are competing in the Vengeance Games at Broadway at the Beach in Myrtle. Their workout heat times begin Saturday at 10:20am, 12:20pm, and 3:00pm. Come out and show your support! Look for our CrossFit OIB tent  . . . Or Fenway!

Sunday heat times will be posted later.

All Levels

Four ROUNDS for max reps of:
45 seconds of Rowing (for calories)
15 seconds of Rest
45 seconds of Hand-Release Push-Ups
15 seconds of Rest
45 seconds of Kettlebell Swings
15 seconds of Rest
45 seconds of Wall Ball Shots
4 minutes and 15 seconds of Rest

CROSSFIT MOMS

Advanced
3 rounds
20 squats
20 pull ups
20 dips

Intermediate
3 rounds
15 squats
15 pull ups or progressions
15 dips

Beginner
3 rounds
10 squats
10 pull up progressions
10 dips

*For dips: Use rings, parallel bars or a bench, with a band if needed.

Fenway on her lunch break hike at The Hulk in Myrtle Beach.

FITNESS & AIM

A. Four sets of:
Push Press x 6-8 reps
Rest 45 seconds
Ring Rows x 8-10 reps @ 2111
Rest 45 seconds
Kettlebell Swings x 20 reps
Rest 45 seconds

B. Three rounds for time of:
5 Thrusters
10 Burpees
20 Double-Unders

SPORT

A. Take 15-20 minutes to build to a heavy Snatch

B. Take 15 minutes to build to a heavy Clean & Jerk

C. Bench Press @ 30X0
*Set 1 – 5 reps @ 60% of 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 2 reps @ 90%
*Set 7 – 7 reps @ 75%
*Set 8 – 7 reps @ 75%
*Set 9 – 7 reps @ 75%
*Set 10 – 7 reps @ 75%
Rest exactly 2 minutes between sets.

CROSSFIT MOMS

“Baby Grace”

30 dumbbell hang power clean and any way overhead.
Choose a weight between #10 and #35 DB’s.

Bonnie on the Miracle Mile.

FITNESS & AIM

A. Four sets of:
Bulgarian Split Squat x 6-8 reps each leg @ 30X1
Rest 45 seconds
Single-Arm Trap 3 Raises x 8-10 reps each arm @ 2111
Rest 45 seconds

B. Four sets for max reps of:
60 seconds of Dumbbell Ground to Overhead
60 seconds of Rest
60 seconds of Sit-Ups
60 seconds of Rest

SPORT

AEROBIC RESTORATION DAY

25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace: * Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace) * AirDyne (keep the pace conversational and relaxed) * Cycling (get outdoors)

CROSSFIT MOMS

Rest Day