WOD for INCLUSION Special Olympics NC Fundraiser
July 21, 2018
Registration: 8:30 AM.
First Heat: 9:00AM.
Work up a sweat for Special Olympics North Carolina at the “WOD for INCLUSION” fundraising event! The workout “1968” was created to honor Special Olympics athletes worldwide. This event is for anyone and everyone who’s up for a challenging workout for a great cause. Regardless how fast or slow you feel your time may be, just remember YOU are “Making a Difference, One Rep at a Time!”
Are you interested in becoming a host location?
Please fill out the form below.
Standards of Procedure
- Equipment needed for event: 24inch – 20inch box, rower, 53lbs-8lbs kettlebells, 20lbs- 8lbs wall balls.
- Recommend running 5-10 heats at a time.
- Recommend giving 7-10 minutes of instruction prior to WOD, scale individuals as needed.
- Recommend a warm up area for participants.
- Recommend available area for registration and sponsorship tables.
Event Details and FAQ
*2 Person WOD, (Partners can be same sex or coed. Also, 2 partners can work at the same time)
*30 minute heat: The time cap to complete the workout is 20 minutes per team. The first 10 minutes participants will be given proper instruction for the movements. (Rx Version: 12 minutes)
-1968 meter row, (Each team will need to complete a total of 1968 meters. This can be divided by 2 or however the team sees fit. While one member is rowing the other athlete is to begin 10 rounds of Part B)
-“10 Rounds of 10 Box Jump Overs, 10 Rounds of 10 Wall Balls, 10 Rounds of 10 Russian Kettlebell Swings.” (300 Reps per team)
-Box Jump Overs, (Athlete must jump on the box and step over to the other side. Both feet must touch the box.) (Rx Version: 24inch Box male athlete/20inch Box female athlete) (Scaled Version: Step Ups)
-Wall Balls, (Ball must go to the 10’/9’ line or target to complete the rep.) (Rx Version: 20lbs male athlete/14lbs female athlete) (Scaled Version: 14lbs/10lbs/8lbs/or less)
-Russian Kettlebell Swings, (Kettlebell must reach to eye level.) (Rx Version: 53lbs male athlete/35lbs female athlete) (Scaled Version: 44lbs/35lbs/26lbs/22lbs/10lbs/8lbs/or less)
Q: What is WOD?
A: Term that stands for “Workout of the Day”
Q: What does prescribed or Rx mean?
A: Rx is the recommended/prescribed movement or weight for a particular exercise.
Q: What does scaled mean?
A: Scaled is a term used to scale back the weight or modify the movements.
Q: How long will this workout take?
A: The workout has a running clock at 3-2-1-Go. You should allow 30 minutes. Each team will receive 10 minutes for instruction, 20 minutes for workout. Teams who want to shoot for the Rx Version the time is 12 minutes.
Q: What if I can’t do some of the movements?
A: A Scaled version will be offered to modify for participants of every level.
Q: Do both athletes workout at the same time?
A: Yes, One athlete rows while the other begins Part B.
Q: What happens once the 1,968 meters are complete?
A: Once the team has completed the Part A both athletes make work together to complete Part B. It is important that the team communicates to inform each other of their progress.
Q: Can one athlete row the entire time?
A: Yes, As long as the 1,968 meters and the total 300 reps are completed. Teams may choose how they see fit to complete the WOD.
Q: Do you have to complete the Box Jump Overs then Wall Balls then Kettlebell Swings in order?
A: No, teams may break the reps down as they see fit: Ex: 10 BJO, 10WB, 10KB = 30 reps.
Q: How do we know where we can participate?
A: Participating locations will be added to the event website periodically. https://www.firstgiving.com/sonc/crossfitforinclusion
Q: What if I want to learn the movements prior to the event?
A: A WOD Standards video is available on the event website to go over the movements.
Q: What if I don’t work out on a regular basis. Can I still participate?
A: YES! This workout was designed to scale to any individuals fitness level.
Q: Can I pay the day of the event?
A: NO, all event registration and payments are applied online through the registration website.
Q: What if I just want to volunteer to help out with the event?
A: There will be several volunteer opportunities available. We will need help with registration and assisting gyms with the participants. Contact your local LETR Officer for more information.
Q: What do I need to bring the day of the event?
A: A SMILE and POSITIVE ATTITUDE! This is for FUN! Water will be provided the day of the event.
Q: Will I be able to see where my time ranks with the other participants?
A: Yes! Team times and rankings will be available via the event website.
Q: Will I be able to see which location has raised the most money?
A: Yes! All contribution levels will be available via the registration website.
Q: Who do I contact if I have more questions?
A: Susan Doggett, SONC Vice President of Development 704-358-1935 X160