Happy 3 year anniversary to CFOIB! Get your tickets to the Big Bash (see Coach KJ)
It's nice to see our very first CFOIB Tee soaked with sweat, stained with chalk; 3 years after the making.
9:30am Class only today.
4th of July Hero-Compilation Team WOD
4 person team:
2 athletes complete Gauntlet style AMRAP in 10:
“Whitten”
22 Kettlebell swings, 2 pood
22 Box jump, 24/20 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 20/14 pound ball
With a 5 minute Rest between & switch
2 athletes complete Gauntlet style AMRAP in 10:
“Mr. Joshua”
Run 400 meters
30 Glute-ham sit-ups (Sub 60 AbMat)
250/150 pound Deadlift, 15 reps
Coach’s Notes: Score is full rounds for entire team. Gauntlet style means athlete #1 begins the first movement, completes all reps, moves onto second movement, then athlete #2 can begin first movement, etc.
Ex:
Athlete #1 completes 22 kettlebell swings
Athlete #2 must wait until all 22 are finished before he/she can start KBS and so forth. (With the exception of 400m runs which can be done together if necessary).
10:30am Coach’s WOD
Lumberjack 20
For time.
20 Deadlifts (275/185lbs)
Run 400m
20 KB Swings (2pood/55)
Run 400m
20 Overhead Squats (115/85lbs)
Run 400m
20 Burpees
Run 400m
20 Pull-ups (Chest to Bar)
Run 400m
20 Box jumps (24″/20)
Run 400m
20 DB Squat Cleans (40/30lbs each)
Run 400m
Coach’s Notes: Post time & loads to comments.
The shirt is an oldie but a goodie.
The Before Work Runners Club will run Tuesday and Thursday mornings at 6:30 at OIB. This is NOT a WOD. Just people who prefer not running alone. Come out and join us!
holy cow, this looks heavy! looking forward to it, though 😉
Holy COW is right Courtney! That ranked up there among the toughest ever…maybe it’s the heat! Great fun but WOW…hard!
Laura and Dawn – 5 Rds Complete+ Beth & Cindy?? We were too darn tired to even post it! I think 4 for Grand Total of 9 for the team!
4 Rds of air squats- minimum 14
Now for some R&R at the BEACH! Happy 4th of July everyone!
Good Workout today! Our team was Jacob, Terry, Andy and Myself we completed 4 Rounds total.. I need to hire a wardrobeist, yeah its a word… This person will help me change shirts half way through a WOD and hand me a tile to wipe the sweat during WOD’s… I cant hold on to anything! HAPPY 4TH! Thank you to all the Coaches for all that they do and happy 3 years Karen!