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Posts Tagged:crossfit sc

Monday!!!

We are getting started with a lot of shoulder work this week! Also, our offical 2018 CrossFittter of the Year is Jack Hedger. 4 Rounds: 3 Rope Climbs or 10 Burpees 50ft. HSW or 10 HSPU 6 Alt. DB. Snatches (50/35) 50ft. HSW or 10 HSPU

Friday!!!

The finisher!!! We are chasing that cardio again today. Our Chili Cook Off is this weekend! Make sure to make it out for a good time.   For Time: 60 Squats 1,000m Run 60 T2B 500m Row 60 Step Overs (50’s/35’s)

Wednesday!!!

Hump Day!!! We are working our glutes off with this one.   3 Rounds: 15 DB. Thrusters (50’s/35’s) 20/15 Cal. Row

Tuesday!!!!

We are working on some skill movements today!!! Come on in to get in on the fun.   16 Min. EMOM: 1: 10 HSPU 2: 10 Pistols

Monday!!!

This is going to get the juices GOING!!! Time to get in on the last month of the year!   25 Min. E2:30Min. [10 RDS]: 200m Run 3 Cleans (95/55) 7 Burpees

Friday!!!

THIS ONE IS HARD!! Make sure to come on in if you want to get challenged.   “Beast!!!” 6 Min. EMOM: 5 Power Cleans (95/55) & 5 Burpees ****2 Min. Rest!!!**** 6 Min. EMOM: 5 Devil Presses (30’s/20’s) & 20 DU’s

Thursday!!!

This one is simple, but very challenging.   21-15-9: Strict HSPU Strict Ring Dip Clapping Push-Ups

Wednesday!!!

HUMP DAY!!!! Let get a Rump Pump today!   4 Rounds: 500m Row 100ft. Walking Lunges (30/15) 10 Bench Press (95/55)

Tuesday!!

This one is going after the good ole push and pull feel. Let’s get it!   18 Min. AMRAP: 10 Strict Pull-Ups 10 SDHP (95/55) 20 Russian KBS. (71/53) 20 Push-Ups

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