CrossFit Ocean Isle Beach

Saturday: 5.19.12

Coach K — Fri, 18 May 2012 22:30:41 +0000

Do you know about CrossFit for Hope? Have you signed up? Join CrossFitters around the world in the “Hope” workout on June 9th. 100% of all monies raised goes to St. Jude Children’s Research Hospital.

Ginga.

Beach WOD

Meet under the OIB pier @ 8:45am.

Coach’s Notes: If it’s raining in the AM: Come back and check HERE for an update on where to meet.

WOD: 5.19.12

Coach K — Fri, 18 May 2012 22:30:12 +0000

Beach WOD. Meet under the OIB pier @ 8:45am. Raining in the AM: Come back and check HERE for an update on where to meet.

WOD: 5.18.12

jacobcf — Fri, 18 May 2012 00:00:23 +0000

For time:

1000m Row

75 Double Unders

65 Situps

55 Double Unders

45 Walking Lunges (alternating)

35 Double Unders

25 Push Press (75/55)

15 Double Unders

Friday: May 18, 2012

jacobcf — Fri, 18 May 2012 00:00:04 +0000

“A good teacher is a master of simplification and an enemy of simplism.” - Louis A. Berman

The 6:30p mug shot.

Join us Saturday for a WOD at the Beach. Meet under the OIB pier no later than 8:45am.

WOD

For time:

1000m Row

75 Double Unders

65 Situps

75 Double Unders

45 Walking Lunges (alternating)

35 Double Unders

25 Push Press (75/55)

75 Double Unders

Coach’s Notes: Post time completed to comments. Sub 2x singles for DUs.

WOD: 5.17.12

jacobcf — Thu, 17 May 2012 00:00:38 +0000

“The Chief”

AMRAP in 3 minutes of:
135/95 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Thursday: May 17, 2012

jacobcf — Thu, 17 May 2012 00:00:18 +0000

WOD Demo with Foundation CrossFit - video [wmv] [mov] [HD mov]

5:30p all smiles before some 400s.

“The Chief”

AMRAP in 3 minutes of:
135/95 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Coach’s Notes: Post rounds completed for each of the 5 cycles.

Pups: 5.17.12

Coach Kerri — Wed, 16 May 2012 23:46:53 +0000

Buy in:

Partner hops x 4

Mobility stretches x 5 minutes

WOD:

For Time:

EOG Obstacle Course

Run 200m

Dot Drill x 10

Snacks

Cash Out:

Musical Med Ball

Limbo

Wednesday: May 16, 2012

jacobcf — Wed, 16 May 2012 00:00:33 +0000

Dave Castro: Evolution of the Games.

Mobility with the most flexible intern in the world: Allie.

WOD

1) 12 minutes to establish a 1RM Hang Snatch (squat is preferred).

2) 5 rounds for time of:

3 Hang Power Snatches @ 80% (of above)
6 Box Jumps 30/24″
Run 200m
3 Hang Squat Snatches @ 80%
6 Box Jumps 30/24″

Coach’s Notes: Post 1RM & time completed to comments.

WOD: 5.16.12

jacobcf — Wed, 16 May 2012 00:00:02 +0000

1) 12 minutes to establish a 1RM Hang Snatch (squat is preferred).

2) 5 rounds for time of:

3 Hang Power Snatches @ 80% (of above)
6 Box Jumps 30/24″
Run 200m
3 Hang Squat Snatches @ 80%
6 Box Jumps 30/24″

WOD: 5.15.12

jacobcf — Tue, 15 May 2012 00:00:13 +0000

1) 1X20 Back Squat

2a) 4X3 Strict Pullups + ME Kipping Pullups – rest 60 sec.

2b) 4X400m Sprint – rest 60 sec.