“Ellen Fights Like A Girl” in 2 days & a wake-up! Don’t forget to sign up on the schedule.
Chris O.
WOD
Power Snatch 1-1-1-1-1
Squat Snatch 1-1-1-1-1
Then:
“Isabel”
For time:
Snatch 135/95 pounds, 30 reps
Coach’s Notes: 20 minute time cap on finding your 1RMs. Post time & weight used for “Isabel”. Post your DECEMBER GOAT to the “Know your goat” board.
EWODs will return on Monday, 6am & 5:30pm.
Power Snatch 1-1-1-1-1
Squat Snatch 1-1-1-1-1
Then:
“Isabel”
For time:
Snatch 135 pounds, 30 reps
NO EWOD today. They will return on Monday, 6am & 5:30pm.
” Elysium “
For Time Complete
400 Meter Run
18 – 15- 12 – 9 – 6- 3 Handstand Push Ups
“Ellen Fights Like A Girl” Charity WOD is in 3 days + a wake-up! Sign up online. WOD(s) will have been announced!
John H.
WOD
“Elysium”
For time:
400 Meter Run
18 – 15- 12 – 9 – 6- 3 Handstand Push Ups
Coach’s Notes: Run 400 Meters between Each HSPU interval. Post time completed to comments. Reminder: in order to be eligable for the Committed Club you must sign up for class, show up, AND write your name & score on the whiteboard. Coaches are keeping tabs on all three!
“Ellen Fights Like A Girl” Charity WOD announced here.
The following workouts will be conducted in a circuit with 3 minutes rest in between. You do not have to participate in both WODs. Scroll down for video demo of each exercise.
“Ellen”
AMRAP in 7
7 Tire Flips
4 Stone To Shoulder 93/73
7 Squats with Stone on shoulder
3 minute rest
“Fight Like a Girl”
10 minute time cap:
10 Keg Presses
30 box jumps 24″/20″ or scale
5 stone to shoulder 120/93 or scale
10 Burpees
30 Air Squats
5 stone to shoulder 120/93 or scale
10 Pushups
30 Double Unders or scale 90 singles
5 stone to shoulder 120/93 or scale
*Max distance on the rower with any time remaining in the 10 minute cap
Coach’s notes: For WOD #1 your score will be rounds, for WOD #2 your score will be time completed & distance rowed.
We will run heats of 4 athletes beginning every 10 minutes. We will start the first heat promptly at 1pm. Heat signups will be first come first serve so please arrive with enough time to sign in, sign up for a heat, warm-up, get instruction, wait your turn, then do work.
Heats of 4 athletes will be run through WOD #1 (they will then rest 3 minutes and transition to WOD #2 *optional). Once heat #1 begins WOD #2, the second heat of 4 athletes will begin WOD #1. We will continue this circuit until everyone gets a chance to participate. Instruction on all movements will be given before the workouts.
Scaling is an option for any & all movements! Remember this is a charity WOD and not meant to be a competition. We will not have judges for each athlete, only 1 coach per heat to run you through the workout safely.
Athletes: If you plan to participate in either WOD or both please give yourself about 40 minutes for warming up on your own, 5-7 minutes of instruction on the WOD prior to start, and then 17 minutes working time for WOD 1 + 2.
Newbies: If you plan to participate in either WOD or both please plan on 15 minutes of instruction from a coach on all movements plus working time.
Remember: First Heat begins promptly at 1pm. Therefore, show up at 12:30 -12:45 to begin warming up & instruction.
“Ellen Fights Like A Girl” Charity WOD is in 4 days + a wake-up! Sign up online. WOD(s) will be announced Wednesday!
Team Paige & Jessica (aka Boobie)
WOD
Part 1
Push Jerk- Find your 1RM
“Power Cindy”
As Many Rounds as Possible in 20 Minutes of:
1 x Round of Cindy (5 Pull Ups, 10 Push Ups, 15 Squats) Power Clean
Coach’s Notes: 12 minutes to find your 1RM Push Jerk. For Power Cindy: Men 155lb, Women 95lb. The number of rounds of Cindy stays at 1 throughout…. The Reps for the Power Clean increases by one each round: Round 1 = 1 Power Clean Round 2 = 2 Power Cleans Round 9 = 9 Power Cleans
EWOD
Run: 2-3 x 1M, rest 4:00, hold efforts within 10-15 seconds
OR
Row: 2-3 x 2k, rest 4:00, hold efforts within 10-15 seconds
Coach’s Notes: Post sport and time completed. Reminder, as of Dec 1 EWODs are moving to Mondays & Wednesdays at 6am & 5:30pm. Therefore, there will not be an EWOD this Thursday.
Luke.
Pups
WOD
Rule of 8
8 burpees
8 wall-balls
8 OH squats
8 box jumps
8 push-ups
8 lunges
8 sit-ups
8 50m runs
Cash Out: 15 hollow rocks
Reminder:
Pups will meet on the following Tuesdays & Thursdays in December:
Thursday, Dec 1
Tuesday, 6th & Thursday, 8th
Tuesday, 13th & Thursday 15th
Tuesday, 20th –
no classes Thursday 22nd – January 2nd
*With a new month beginning please remember to re-enroll for December by emailing karen@crossfitoib.com as soon as possible with the # of classes that your Pup will be attending.
Pups interested in coming back and are planning on enrolling in either December or January, see below for the price list. You may pick the times that work for your family and there is no need to commit to a specific day each week. Prices are as follows:
$115/mo unlimited sessions,
$99/mo for 6 (2hr), sessions *December only offers 6 classes
$75/mo for 4 (2hr) sessions.
Class times: T/TH 3:30 to 5:30
Part 1
Push Jerk- Find your 1RM
“Power Cindy”
As Many Rounds as Possible in 20 Minutes of:
1 x Round of Cindy (5 Pull Ups, 10 Push Ups, 15 Squats) Power Clean
EWOD
Run: 2-3 x 1M, rest 4:00, hold efforts within 10-15 seconds
OR
Row: 2-3 x 2k, rest 4:00, hold efforts within 10-15 seconds
“Ellen Fights Like A Girl” Charity WOD is in 5 days + a wake-up! Sign up online. WOD(s) will be announced Wednesday!
Beth, Evelyn, and Katherine.
WOD
Part 1
Power Clean 1-1-1-1-1
Squat Clean 1-1-1-1-1
Part 2:
3 RFT
20 cal row
10 stone thrusters 95/65
Coach’s Notes: Achieve a 1RM for power clean, squat clean. If you still have gas left in the tank get after part 2. Don’t forget to read Friday’s Post on Shifting Gears. Then head over to the Announcements Blog for this week’s updates.
Part 1
Power Clean 1-1-1-1-1
Squat Clean 1-1-1-1-1
Part 2:
3 RFT
20 cal row
10 stone thrusters 95/65
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