2012 February Archive - CrossFit Ocean Isle Beach

Archive for February, 2012

Committed Club

February Committed Club Members

Athletes who signed up for, attended, and recorded results more than 16 times during the month of February receive an exclusive CFOIB “Drink the Kool-Aid” wristband (red or black) and are inducted into the CFOIB Committed Club!

Name – # of WODs for the month of February

Laura Chaney – 20

Becky Childs- 20

Evelyn Collins- 16

Elizabeth Cooke- 16

Edwina St Pierre- 18

Jacob Cunningham- 23

Mike Kennerly- 19

Roseanne Heycock- 19

Katherine Norfleet- 19

Cindy Cheers- 19

Candance Mooney- 19

Kim Fillman- 18

Jennifer Beasley- 20

Daniel Beasley- 20

Adrienne Watts- 16

Allie Gibson- 19

March Committed Club Rules: Sign up, show up, record your WODs on the whiteboard & blog comments section no less than 20 times this month . . . Starting NOW!

Posted on: February 29th, 2012 by Coach K

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Pups 3.1.12

Open WOD 12.1: 7 minutes of Burpees!

Buy in:

10 cartwheels (focus on pointed toes and straight legs)

Skill:

Precision jumping

WOD:

“Minute of DOOM……

*start the clock => 1 minute

1 box jump

1 air squat

1 dip

*clock reaches 2 minutes

2 box jumps

2 air squats

2 dips

*and so on…..

Post your “minutes of DOOM”

HOMEWORK & Snacks!

Cash Out:

25 ab mat sit ups

10 push ups

Posted on: February 29th, 2012 by Coach Kerri

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Thursday: March 1, 2012

“The will to win, the desire to succeed, the urge to reach your full potential… these are the keys that will unlock the door to personal excellence.”
-Confucius

Committed Club Members Drink the Kool-Aid. Check out who the February Inductees over on the A-Blog

WOD

A). 5 Rounds NOT For time:

5 Strict Pullups

5 Dips

5 Pistols R/L

B). MLS

3 x 5 GH Raises
3 x 20 Reverse Hyper

C). AMRAP in 5 minutes

Double Unders

Coach’s Notes: Post time completed to part A) and reps completed for part B).

Posted on: February 29th, 2012 by Coach K

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WOD: 3.1.12

A). 5 Rounds NOT For time:

5 Strict Pullups

5 Dips

5 Pistols R/L

B). MLS

3 x 5 GH Raises
3 x 20 Reverse Hyper

C). AMRAP in 5 minutes

Double Unders

Posted on: February 29th, 2012 by Coach K

Comments Disabled Sign Up For Classes

Wednesday: February 29, 2012

“Muscle-Up Virtuosity: Part 2” with Laurie Galassi, CrossFit Journalpreview video [wmv] [mov]

Snatch technique work with Coach Bob & Kerri

Today is your last chance to rack up your February Committed Club points!

WOD

4 rounds for total working time of:

15 Push Press 95/65#
30 Ab-Mat Situps
15 OHS 95/65#

*Rest 2:00 minutes between rounds.

Coach’s Notes: Post total working time for each round to comments.

Competitors: If you are completing OPEN WOD 12.2 on Thursday please use Wednesday as your active rest (mobilize, work on goat). If you competing on Saturday then take an active rest on Friday.

Posted on: February 28th, 2012 by Coach K

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