1). Three sets of:
1). Three sets of:
Front Squats, 10 reps
Rest 45 seconds
Turkish Get-Ups x 1 reps each side (move slowly, be deliberate in each stage of the movement)
Rest 45 seconds
2). For time:
10 Wall Ball Shots
10 Pull-Ups
9 Wall Ball Shots
9 Pull-Ups
… 1 Wall Ball Shot 1 Pull-Up (advanced athletes should perform chest-to-bar pull-ups).
Coach’s Notes: Post loads for front squats & time completed for part 2.
Guest Days are upon us! Mark your calendars & tell your friends, family, co-workers, and/or enemies to save the date for December 6, 7, & 8! (That's this Thursday, Friday, & Saturday). Invite them to the box for a WOD that is geared for newbies and we’ll make sure it’s a great time for all! Shouldn’t your friends be as prepared to tackle the holidays as you? Here's the Cool News: For every guest you bring your name goes into a drawing for a FREE MONTH AT CFOIB. And your guest goes into a separate Guest Raffle for a FREE MONTH, too! BONUS!
1) 15 Minute Double Under Skill Work
3 Power Clean (185/135 lb)
6 Toes to Bar
9 Ring Dips
12 Hand-Release Push-Ups
Rest 3 minutes between rounds
Coach’s Notes: Post time(s) for each round completed to comments.
5:30 – Meet at the Box.
1) 15 Minute Double Under Skill Work
5:30 – Meet at the Box.
Today, December 1, 2012 at 10:00am, we will join CrossFit North Myrtle Beach for a Christmas themed WOD. 9am WOD at CFOIB is cancelled. 8:15am SPIN is on as usual. This is a charity event to help bring the joy of Christmas to local needy children. In order to be able to do the WOD you must bring a new, unwrapped toy to donate. All toys will then be delivered to a local church or one of the North Myrtle Beach City fire stations for “Toys for Tots”.
The Open Box Crew