Part 1 – Four sets of:
Part 2 – Three rounds for time of:
Pre-Orders ONLY. Get yours online or sign the pro-shop clip board with choice of size & color & we'll charge to your account!
Part 1 – Four sets of:
Deadlift x 4-6 UB reps (rest 20 seconds)
Tall Box Jumps x 4-6 reps (rest 3 minutes)
Part 2 – Three rounds for time of:
15 Pull-Ups
25 Med Ball Cleans
Run 400 Meters
Coach’s Notes: Post loads & box height for part 1 and time for part 2.
6am – Meet at the OIB west end water tower for a 2.5 mile beach run.
5:30pm – Meet at the Box for some rowing form work, 8 x 250 meter rowing intervals with 1 min rest in-between.
Don’t forget to place your Custom Fit Meals order by midnight, Tuesday for next week’s delivery!
Part 1: Three Rounds NOT For Time:
10 Pistols (or pistol modifications)
Rest 45 seconds
10 Ring Dips
Rest 45 seconds
Part 2: One Round For time:
Row 20 Calories
30 Burpees
30 Ground to Overhead 40/30lb DB
30 Toes to Bar
30 Overhead Walking Lunges with 45/25 lb. Plate
Coach’s Notes: Post time completed for part 2 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”.
Part 1: Three Rounds NOT For Time:
The CFOIB Pro-Shop & Lounge area are currently under construction. But you can still shop & chill! Just be sure to sign the clipboard for anything that you purchase. Respect Thy Honor System! There are currently 2 SFH Tangerine Fish Oils that are unaccounted for . . .
In teams of two:
100 Pull-Ups
100 Kettlebell Swings (24/16 kg)
100 Double-Unders
100 Overhead Squats (95/65 lbs.)
Coach’s Notes: Only one partner working at a time. The Goal – Can you and your partner do this faster than 15:00?
Monday @ 5:30pm
Form drills
6 x 600 meter intervals with 2 min rest
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”.