Workout of the Day | CrossFit Ocean Isle Beach

Friday Workout 5/3/24

Friday Schedule: 6am/8am/9am WOD – Open Gym 430pm

CF 1

Strength:
15-12-9 Clean and Jerk (for Load)
Every 4:00, complete 1 set
Metcon
100 Burpee Box Jump Overs (24/20)

CF 2

Strength:
15-12-9 Clean and Jerk (for Load)
Every 4:00, complete 1 set
Metcon
100 Burpee Box Jump Overs (24/20)

CF 3

Strength:
15-12-9 Clean and Jerk (for Load)
Every 4:00, complete 1 set
Metcon
100 Burpee Box Jump Overs (24/20)

Bootcamp

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Thursday WOD 5/2/24

Thursday Schedule: 6am/8am/530pm WOD – Open Gym 9am

CF 1

Tabata (20 secs on/10 secs off)

100 Back Squats (95/65)

straight into 100 ab mat sit ups – sit ups not tabata

Power Snatch 3×1

Every 1:00 (5:00)

5 Power Snatch 50%

Rest 1 min

Every 1:00 (5:00)

3 Power Snatch 60%

Rest 1 min

Every 30 sec (5:00)

1 Power Snatch 70%

CF 2

Tabata (20 secs on/10 secs off)

100 Back Squats (95/65)

straight into 100 ab mat sit ups – sit ups not tabata

Power Snatch 3×1

Every 1:00 (5:00)

5 Power Snatch 50%

Rest 1 min

Every 1:00 (5:00)

3 Power Snatch 60%

Rest 1 min

Every 30 sec (5:00)

1 Power Snatch 70%

CF 3

Tabata (20 secs on/10 secs off)

100 Back Squats (95/65)

straight into 100 ab mat sit ups – sit ups not tabata

Power Snatch 3×1

Every 1:00 (5:00)

5 Power Snatch 50%

Rest 1 min

Every 1:00 (5:00)

3 Power Snatch 60%

Rest 1 min

Every 30 sec (5:00)

1 Power Snatch 70%

Bootcamp

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Wednesday 05/01/24

Wednesday Schedule: 6am/8am/9am/530pm WOD

CF 1

4 rounds:
15 Pulse Ups
60 sec Superman Hold
30yd Offset Overhead Farmer Carry (left overhead/right farmer hold)
30yd Offset Overhead Farmer Carry (right overhead/left farmer hold)
*Rest 2 minutes b/t rounds
WOD

5 sets: (1:1)
12/10 Calorie Row
10 GHD’s (Or Stick Sit Ups)
12/10 Calorie Row
10 V-Ups

CF 2

5 sets: (1:1)
12/10 Calorie Row
10 GHD’s (Or Stick Sit Ups)
12/10 Calorie Row
10 V-Ups

CF 3

5 sets: (1:1)
12/10 Calorie Row
10 GHD’s (Or Stick Sit Ups)
12/10 Calorie Row
10 V-Ups

Bootcamp

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Tuesday WOD 4/30/24

Tuesday Schedule: 6am/8am/530pm WOD – Open Gym 9am/530pm

CF 1

PREP
Prep for workout.
WOD
5 Rounds
10 CAL Row or Bike
10 T2B
10 DB Bench Press
Two Full Snatch – Heavy

CF 2

PREP
Prep for workout.
WOD
5 Rounds
10 CAL Row or Bike
10 T2B
10 DB Bench Press
Two Full Snatch – Heavy

CF 3

PREP
Prep for workout.
WOD
5 Rounds
10 CAL Row or Bike
10 T2B
10 DB Bench Press
Two Full Snatch – Heavy

Bootcamp

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Monday WOD 4/29/24

Monday Schedule: 6am/8am/9am/530pm WOD – SPIN 530pm

CF 1

STRENGTH
6 Tempo Romanian Deadlift @70-80% 1RM Romanian Deadlift
6 Tempo Romanian Deadlift @70-80% 1RM Romanian Deadlift
6 Tempo Romanian Deadlift @70-80% 1RM Romanian Deadlift
6 Tempo Romanian Deadlift @70-80% 1RM Romanian Deadlift
*Rest 3 Min between sets w/:30 Hip Flexor Band Stretch
**Tempo is 3:0:X:1 AKA 3 sec down, 0 sec pause, Explode up, 1 sec at top.
***Build off feeling. Keep a little in the tank.
WOD
Half Murph: This can be partitioned any way you like.
800m Run
50 Pull-Ups
100 Push-Ups
150 Air Squats
800m Run