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Posts Tagged:crossfit sc


This is a really fun one. This workout will be ten total runs, but every two minutes you will alter your station. For instance if you started at burpees and you see two minutes flash in the clock you will start your second station that begins with the 100 meter run. Lets get some perfect…

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This workout was made by Jason Khalipa in honor of his daughter Ava, who recently turned five and is fighting cancer. 5 Rounds: 400m Run 21 Ground to Overhead (95/65)


Tabata was just the thing to have us turn up on a Tuesday!!! Unless you when to some fun dinner party! Now lets get over the Hump Day with another quick one and don’t forget to wish Ricardo a Happy Birthday as today is his 17th Birthday!!!!   4 Rounds: 3 Front Squats (185/105) 300m…

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We are getting after a very fun cardio session today with TABATA!!! I have recently found a ton of new Tabata songs. We might get to listen to some of them today!! “TABATA TUESDAY” Calorie Row 1 Minute Rest Hollow Rocks 1 Minute Rest Push Ups


We are going to move a little bit of weight around today!! It should be a pretty mellow rush, we will have a fun strength today!! 3 Rounds: 5 Wall Balls (20/16) 5 Power Cleans (115/95) 10 Deadlifts (115/95)


Don’t forget your running shoes at home today!! We will be running a few 800s!! 3 Rounds: 800m Run 10 Ground to Overhead (95/65)


The sun sure has been coming in strong. Lets work on some of those beach muscle and get after the chest and abs today!!! 10 Min. EMOM: Even: 5 Bench Press (95/55) 10 Sit Ups Odd: 5 Front Squats (155/95) 10 Burpees


This is going to be  a spicy one. Lets see who is able to Rx this and get all the reps!!! Bonus points if you get to do only chest to bar pull ups!! 14 Min. EMOM: Even: 10 Burpees 5 Pull Ups Odd: 6 Hang Power Snatches (115/75)


On every rep of today’s clusters make sure you allow the barbell to come all the way back down to the floor. Remember a cluster is a squat clean plus a thruster!!! 4 Rounds: 400m Run 10 Burpees 3 Clusters (135/85)

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