#ShareTheLove with “Bring a Buddy Wednesdays” @crossfitoib. All month long, we invite you to bring a buddy to ANY class (Fitness, Fitness Express, or Spinning) every Wednesday. FOR FREE! You can bring the same friend each week. You can bring two friends. You can bring your entire bowling team. [There is but one limitation: Fenway says that you may NOT bring your dog. According to her, she is the only dog-buddy anyone could ever need at CFOIB. ever.]
A. Every 2 minutes, for 18 minutes:
Minutes 1-2, 7-8 & 13-14: 3 Rolls to Candlestick + 6-8 Ring or Stationary Dips
Minutes 3-4, 9-10 & 15-16: 45-60 second Nose-to-Wall Handstand Hold
Minutes 5-6, 11-12 & 17-18: Alternating Pistol Progressions x 6-8 each leg
B. Every minute, on the minute, for 24 minutes (6 sets of each):
Minute 1 – Row 200/150 Meters
Minute 2 – 15 Kettlebell Swings
Minute 3 – 10 Thrusters
Minute 4 – 4-6 Strict Pull-Ups (add weight if these are easy)
A. Every 2 minutes, for 18 minutes:
Minutes 1-2, 7-8 & 13-14: Muscle-Ups x Max Reps in 45 seconds (OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)
Minutes 3-4, 9-10 & 15-16: Handstand Walk x 10 meters (use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
Minutes 5-6, 11-12 & 17-18: Alternating Pistols x 16-20 reps (if you’re proficient, add weight with a kettlebell)
B. Every minute, on the minute, for 24 minutes (6 sets of each):
Minute 1 – Row 200/150 Meters
Minute 2 – 15 Kettlebell Swings (32/24 kg)
Minute 3 – 10 Thrusters (95/65 lbs)
Minute 4 – 12 Chest-to-Bar Pull-Ups
A. Every 90 seconds for 15 minutes (10 sets):
High Hang Clean + Clean
Please drop the weight after the high hang clean, then reset and clean.
B. Back Squat
*Set 1 – 3 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 2 reps @ 85%
*Set 6 – 1 rep @ 90%
Rest 2-3 minutes between sets.
C. For time:
Row 500 Meters
40 Kettlebell Swings (32/24kg)
20 Strict Handstand Push-Ups
100 Double-Unders
20 Strict Handstand Push-Ups
40 Kettlebell Swings (32/24kg)
Row 500 Meters
D. One set of:
800 Meter Sled Drag
(approximate loading might be 115/90 lbs, depending on the surface on which you’re dragging – goal should be that you should be able to complete the effort in less than 18 minutes – but not less than 10 minutes)
warm up:
3x
jog for 1:00=> 10 dot drills=> 5 R single leg hops over the line=> 5 L single leg hops over the line
then row 400m
skill:
sled pulls
WOD:
AMRAP in 6:00
3 candlesticks
6 burpee over the hurdle
9 push press (unloaded/ PVC – unweighted bar or light DB’s)
Game and Snack