Tuesday 12/31/13

We will only have 2 classes New Years Day. 9AM 5PM

"Fitness"
4 sets:
A1.
1 strict press + 2 push press
A2.
8 pull-ups

B.
12 min AMRAP
12 hang power cleans
12 shoulder to overhead
30 double unders


"Sport"
A.
2 position clean + jerk (high hang, hover)

B.
10 min AMRAP
7 HSPU
7 Hang power snatch
7 bar facing burpees

Monday 12/30/13

Schedule till Thursday
Classes: 7AM, 5 PM
Open Gym: 6-7AM, 1-2PM, 5-7PM

"Fitness"
A1.
Back squat 6sets 6reps
A2.
Toes to bar 6x6

B.
For time:
Run 800m (row 1k)
50 Kbs


"Sport"
A.
2 position snatch (high hang, hover)

B.
5 x 2/4 fs/bs @100% fs

C.
3 rft:
Run 400
15 t2b
25 wallballs

Friday 12/27/13

Sorry for the late post. I've been enjoying some quality time w friends and family. Hopefully you're getting the opportunity to do the same!

"Fitness" & "Sport"
A1.
Push press 5x5
A2.
Ring row 5x10

B.
For time:
40 wall ball
20 pull-ups
30 wall ball
15 pull-ups
20 wall ball
10 pull-ups
10 wall ball
5 pull-ups

-Squats tomorrow!

Thursday 12/26/13

"And you will have joy and gladness, and many will rejoice at his birth." Luke 1:14

"Fitness" & "Sport"
A.
EMOM x10
Odd: 5 deadlifts
Even: 10 toes to bar

B.
For time:
40 Kbs
20 burpees
Run 800m
30 Kbs
15 burpees
Run 800m
20 Kbs
10 burpees
Run 800m

Tuesday 12/24/13

"Fitness" & "Sport"
1 Overhead Squat (95/65)
2 Power Snatches (95/65)
3 Thrusters (95/65)
4 Bar Muscle-Ups(Scale Ring/Box Dips)
5 Burpees
6 Toes to Bar
7 Chest-to-Bar Pull-Ups/Pull Ups/Ring Row
8 Kettlebell Swings
9 Wall Balls
10 Handstand Push-Ups/HRPU
11 Ground to Overhead
12 Front squats

Barbell 12 Days:(originally programmed by CrossFit Greer)
1 Deadlift 95/65
2 Hang Power Cleans
3 Front Squats
4 Shoulder Press
5 Back Squat
6 Push Press
7 Thrusters
8 Squat Cleans
9 Push Jerks
10 Hang Power Snatches
11 Overhead Squats
12 Sumo Deadlift Highpull