Due to the impending storm and its potential for dangerous conditions, we are making the following changes to our schedule: **Open gym tomorrow from 8-10 AM and then we will remain closed until Monday.**
Your safety and our coaches’ safety is paramount, and we would rather err on the side of caution in this case. We will update you again on Sunday should any other changes to the schedule be necessary.
#CrossFit #OIB #CrossFitOIB #HurricaneMatthew #ScheduleChange
A. Four sets of:
Seesaw Press x 8-10 reps each arm
Rest 30 seconds
Dumbbell Walking Lunge x 20 steps
Rest 30 seconds
Turkish Get-Up x 2 reps each arm
Rest 30 seconds
Prone Plank Hold x 45-60 seconds
Rest 30 seconds
B. Four sets for times of:
Run 400 Meters
20 Kettlebell Swings
Rest 90 seconds
A. Four sets of:
Push Press x 4-6 reps @ 11X1
Rest 90 seconds
Dumbbell Walking Lunge x 20 steps
Rest 90 seconds
B. Five rounds for time of:
Run 400 Meters
6 Ground to Overhead (155/105 lbs)
12 Pull-Ups
A. Five sets of:
Narrow-Grip Overhead Squat x 3 reps @ 3311
Rest 2 minutes between sets
(goal is to set your hands in your jerk-grip position or even narrower, slowly descend and hold the bottom position for 3 full seconds – the priority should be on mobility and movement mechanics, not load used)
B. Every two minutes, for 12 minutes (6 sets) of:
2 Power Jerks + 2 Split Jerks
(pause for 2 seconds in receiving of both split jerks)
Goal is to use the same weight as last week.
C. Two sets of:
50-Foot Overhead Carry
(Keep your elbows locked out throughout the movement, with absolutely NO shrugging. Shoulders have to be locked down in position while walking.)
Rest 2-3 minutes
100-Foot Hand-Over-Hand Rope Pulls
Rest 2-3 minutes
D. Three rounds for time of:
30/20 Calories of Assault Bike
20 Toes-to-Bar
15/10 Strict Handstand Push-Ups
Rest until the 15 minute mark, and then. . .
Three rounds for time of:
30/20 Calories of Rowing
20 Chest-to-Bar Pull-Ups
15/10 Ring Dips from Muscle-Up Station