As of right now, there have been 9,755 check-ins at CFOIB and we need your help to reach 10,000! So…starting tomorrow, BEFORE EACH CLASS:
1. Grab your phone
2. Check-in at CFOIB on Facebook
3. Tell your coach that you just earned a burpee…from him/her!
Take & post a selfie for extra credit ☺️
If we reach 10,000 check-ins, we will make it up to your coaches by treating them (and you) to some coffee and/or a donut or two. ☕️?
#checkinsforburpees #CrossFit #OIB #CrossFitOIB
A. Three sets of:
Dumbbell or Barbell Push Press x 6-8 reps
Rest 45 seconds
Single Leg Hip Bridge x 8-10 reps each leg @ 2011
Rest 45 seconds
Partnered Leg Tosses x 15-20 reps
Rest 45 seconds
B. Every minute, on the minute for 16 minutes:
Even minutes – 10 Burpees
Odd minutes – 8 Tall Box Jumps
(you pick the height – jump up and step down)
A. Every 3 minutes, for 15 minutes (5 sets):
Push Press x 3-5 reps
Goal is to establish today’s 5-RM.
B. Every minute, on the minute, for 16 minutes:
Even minutes – 10 Burpees
Odd minutes – 5 Power Cleans
(use the heaviest weight you believe you can successfully handle – note weight used)
A. Every 2 minutes, for 6 minutes (3 sets):
3-Position Snatch @ 60% (high hang, mid-patella, floor)
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch + 2 Snatches @ 70%
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Snatch High Pull + Snatch @ 75%, 80%, 85%
Followed by…
Three sets of:
Snatch Pulls x 3 reps @ 90-105%
Rest 2 minutes
B. Every 2 minutes, for 8 minutes (4 sets):
Front Squat x 5-6 reps @ 75%
C. Three sets of:
Sumo Semi-Stiff Leg Deadlift x 8 reps @ 20X1
(focus on good positioning, stop lifting if you can no longer maintain good mechanics)
Rest as needed
Make each set heavier than last week’s efforts.
D. Against a 4-minute running clock, complete the following for times:
100 Double-Unders
30 Wall Ball Shots (30/20 lbs)
Muscle-Ups x Max Reps in remaining time
Rest 3 minutes, then repeat for a total of 3 sets.