Toys for Tots WOD w/ CrossFit North Myrtle Beach.

WOD

1) 5 ROUNDS:

Kick Up to Handstand  hold for 20 seconds

Recover 20 seconds

L Hang  hold for 30 seconds

Recover 30 seconds

2) AMRAP in 8 minutes of:
20 Double-Unders
10 Pull-Ups
5 Man-Makers (video) *pick your own weight

Coach’s Notes: Post rounds completed to comments.

WOD

1) 5 ROUNDS:

Kick Up to Handstand  hold for 20 seconds

Recover 20 seconds

L Hang  hold for 30 seconds

Recover 30 seconds

2) AMRAP in 8 minutes of:
20 Double-Unders
10 Pull-Ups
5 Man-Makers (video) *pick your own weight

Coach’s Notes: Post rounds completed to comments. ATHLETES: This Saturday, 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”.

Post caption to comments.

For your convenience Protein By the Scoop is now available for $2. Mix it in your favorite SFH Shaker with a bottle of H20. Just sign the clipboard for your scoop or put your bills in the fridge box! No more aspertame, cancer-laiden pre-mix from SAM's Club!

 WOD

1.Three Rounds not for time:

Shoulder Press x 6-8 UB reps
Rest 90 seconds
Side Plank x 45-60 seconds each side
Rest 90 seconds

1 Rope Climb

2.Two Rounds for times of:

25 Push-Ups with Hand Release
15 Sumo Deadlift High Pulls (95/65 lbs.)
15 Power Snatches (95/65 lbs.)
300 Meter Run
Rest 2 minutes between rounds.

WOD

1.Three Rounds not for time:

Shoulder Press x 6-8 UB reps
Rest 90 seconds
Side Plank x 45-60 seconds each side
Rest 90 seconds

1 Rope Climb

2.Two Rounds for times of:

25 Push-Ups with Hand Release
15 Sumo Deadlift High Pulls (95/65 lbs.)
15 Power Snatches (95/65 lbs.)
300 Meter Run
Rest 2 minutes between rounds.