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blog.6.19.2

Happy Father’s Day to all the awesome CFOIB fathers, grandfathers, WODfathers, DOGfathers, and godfathers of good times! Each and every one of you has helped make this place the great big family that it is and we ❤️ you for it! (Note: there are MANY more great dads at CFOIB than those pictured. We didn’t forget you–you just need to pose for the camera more often. ?  #saycheese #goals)

#happyfathersday #fathersday #family #community#CrossFit #OIB #CrossFitOIB — at CrossFit Ocean Isle Beach.

A. Every 3 minutes, for 15 minutes (5 sets):

Strict Overhead Press x 4-6 reps

*Use heavy dumbbells or a barbell.

**Use the remainder of your three minutes to perform work on calf and/or hip flexor mobility.

B. Every 90 seconds, for 15 minutes (10 sets):

5 Push Presses

10 Burpees Over the Barbell

*Choose a load that will challenge you!

A. Every 3 minutes, for 15 minutes (5 sets):

Strict Overhead Press x 4-6 reps

*Use heavy dumbbells or a barbell.

**Use the remainder of your three minutes to perform work on calf and/or hip flexor mobility.

B. Every 90 seconds, for 15 minutes (10 sets):

5 Push Presses

10 Burpees Over the Barbell

*Choose a load that will challenge you!

A. Every minute, on the minute, for 15 minutes:

Minute 1 – Strict Ring Dips x 12-15 reps (these should be slow and controlled)

Minute 2 – 1-2 Strict Muscle-Ups + 1-4 Kipping Muscle-Ups

Minute 3 – Legless Rope Climb from seated position x 1 ascent

B. In 10-15 minutes build to today’s 1-RM Box Squat

Then. . .

Three sets of:

Tempo Back Squat x 5 reps @ 42X1

Rest as needed

*Perform Back Squats @ 75% of today heavy Box Squat

C. Every 4 minutes, for 20 minutes (5 sets):

20/15 Calories of Assault Bike

100-foot Heavy Sand bag Carry (Bear Hug)

*Push the pace on the assault bike, if you apply yourself you will be rewarded with 2+ minutes of rest.

D. Three sets of:

Glute-Ham Raises x 8 reps @ 3011

Rest as needed

Barbell Hip Bridges x 15 reps

Rest as needed

Sumo Dimmel Deadlifts x 20 reps @ 40% of 1-RM Deadlift

Rest as needed