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Posts Tagged:crossfit sc

Wednesday!!

This is a nasty one!!! We are going to plow through the Hump Day with a lot of legs!!! Yup, IT’S LEG DAY!!!   6 Rounds: 16 Pistols 10 Deadlift (155/105) 20 Calorie Row

Tuesday!!

We got off to a great start. Lets keep it going with this mini chipper. Remember to alternate on every rep of the dumbbell snatches.The number of dumbbell snatches are total sum from your left and right side.   400m-300m-200m Run 22-16-10 Alternating DB. Snatches (45/25) **12 Min. Time CAP!!!***

Monday!!

Lets kickstart this week of with a fun AMRAP!! This one should challenge your grip strength and your core strength. You guys might just need to chalk up and grind through it.The sore legs at the end of today are just a nice little bonus for putting in work!!   16 Min. AMRAP: 40 Squats…

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Friday!!

Lets finish the week up with some good weights!   4 Rounds: 4 Cleans (185/105) 12 Ring Dips 12 Sit-Ups

Thursday!!

We are working on some fundamental movements. So, we will be sticking to very basic yet important movements today. Lets all aim to hit a minimum of three rounds!!   16 Min. AMRAP: 800m Run 200 Singles 20 V-Ups

Wednesday!!

Lets get after the Hump Day with this fun workout.   2 Rounds: 16 Wall Balls (20/16) 300m Run 16 Burpees

Tuesday!!

Today is Robert’s 30th Birthday!! Make sure to come in to celebrate this hug day with him. We are gong to get sweaty with this one!   “Tabata Tuesday!!” Calorie Row 1 Minute Rest Double-Unders 1 Minute Rest Squats 1 Minute Rest Russian Twists (20/15) 1 Minute Rest Burpees

Monday!!

We will be doing a very light DT today in order to practice the workout before we do HEAVY DT!!! This weight is light enough for all of you to do the Rx. Let get PERFECT positions in every single rep. On Heavy DT the mechanic of each position are crucial, so make this practice…

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Friday!

You guys have SURVIVED the first week of school and just as we started this week we will end it…. with a SPRINT to the finish!! The reps are very small today, so make sure to make EVERY SINGLE REP PERFECT!!! 6-4-2: Snatches (115/65) Bar Over Burpees

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