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.