Introducing HERO & the Girls Saturdays!
You’ve heard the buzz… Fran, Diane, Murph, etc. Well, here’s your chance to get on the CFOIB PR Board.
Every Saturday, begining November 23rd until December 28th, we’ll be throwing down a HERO or Girl WOD. They’re diverse, they ‘re brutal, but they’re a ton of sweaty FUN.
Each HERO WOD was developed in honor of a fallen military or law enforcement person. The Girl WOD’s are named for the ladies sort of like we name our hurricanes, and you’ll feel like you got hit by one after you are done! Not only is this your chance to participate in some legendary Crossfit WOD’s, but you’ll get to honor a hero and post your name and time to the Big Board!
While these are some of THE most demanding WOD’s in the Crossfit world, they’re also like every other WOD we do at Crossfit Ocean Isle Beach, they’re infinitely scalable and can be done by all levels of Crossfit OIB athletes…YES, THAT MEANS YOU!
Watch each week for the real life HERO story behind the WOD, compare your times on these benchmark WOD’s to previous and future attempts, as well as the performance by the elite athletes of CrossFit.
Grab a buddy and don’t miss the rest of 2013 Saturdays at CFOIB! Don’t be a zero and miss the Heroes! -Brought to you by the CrossFit OIB Interns
Sarah P
FITNESS
A. Three sets of:
Single-Arm Overhead Walking Lunge x 20 steps (10/arm)
Rest 60 seconds
Pull-Ups x 6-8 reps
Rest 60 seconds
Partnered Leg Tosses x 15-20 reps
Rest 60 seconds
B. Complete rounds of 40, 30, 20, and 10 reps for time of:
Kettlebell Swings
Push-Ups
AIM
A. Take 12-15 minutes and build to today’s 1RM Snatch or Power Snatch
B. Complete rounds of 40, 30, 20 and 10 reps for time of:
Kettlebell Swings (24/16 kg)
Pull-Ups
SPORT
A. Five sets of:
Snatch Balance + Overhead Squat
Rest 2-3 minutes
B. Six sets of:
Bench Press
* Set 1 – 6 reps
* Set 2 – 4 reps
* Set 3 – 2 reps
* Set 4 – 5 reps with set 2 load
* Set 5 – 3 reps with set 3 load
* Set 6 – 1 rep (heavy)
Rest 2-3 minutes between sets.
C. For time:
30 Man-Makers (55/35 lbs)
Man-Maker – DBs to the ground, kick back, push-up, row left, row right, jump feet in, power clean, push press