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Wednesday AM classes are canceled. We will keep you updated throughout the day of  changes to evening classes. Stay safe and warm! 

HOME WOD

3 Rounds For Time

30 PUSH UPS

40 SIT UPS

50 SQUATS

Complete this workout at home, snap a pic, and post it to our CrossFit Ocean Isle Beach Facebook Page.

FITNESS & AIM

Teams of two will complete three rounds each (total of 6 rounds per team) of:
10 x Lateral Jumps (24″/18″ hurdle)
15 x Thrusters (95/65 lbs)
20 x Knees to Elbows

While one partner works through the round, the other must hold two dumbbells fully extended overhead. If the dumbbells are dropped from overhead, both partners must perform 3 burpees before resuming the remainder of their round. If you don’t have a partner, rest with dumbbells extended overhead for as long as it took you to complete the round – performing 3 burpees every time you drop the dumbbells.

 

SPORT

A. Complete 100 Wall Ball Shots in as few sets as possible:
Unbroken Wall Ball Shots (30/20 lbs) x Max Reps
Rest EXACTLY 60 seconds
Goal is four sets or fewer. Note total sets taken and total time to complete 100 reps.

B. Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 8 reps @ 75%
*Set 4 – 6 reps @ 85%
*Set 5 – 4 reps @ 90%
Rest 2-3 minutes between sets.

C. Three sets, not for time, of:
Bent-Over Barbell Row x 6-8 reps @ 2111
Rest 60 seconds
Weighted Supinated-Grip Pull-Ups x 4-6 reps @ 21X0
Rest 60 seconds
Glute-Ham Raises x 6-8 reps @ 3011
Rest 60 seconds