Friday August 26, 2016 A. Snatch pulls, 4 x 3 at tough weights but perfect reps B. Hang squat snatch + squat snatch, build to a tough set + For time: 15 power snatches, 95/65 15 box jumps 10 power snatches, 95/65 15 box jumps 5 power snatches, 95/65 15 box jumps
This is why we do what we do. Carolina CrossFit is a family. #Repost @joanes_g with @repostapp ・・・ I want to give a shoutout to @ivan_sclivin for giving me the inspiration to be a more fit person, and @carolinacrossfit for encouraging me to follow through week after week. Now at week three I’ve lost 15 lbs, my squats are now at 275, my back pain is gone, my injured shoulder is stronger than its been in a decade, and I’m almost to my first goal of a full pull up. Thanks Ivan and the team at CCF.
Saturday July 9, 2016 Bring a friend day! For time w/a partner*: 400m run (together) 60 wall balls 50 box jumps 40 kettlebell swings 30 burpees 400m run (together) 30 burpees 40 kettlebell swings 50 box jumps 60 wall balls 400m run (together) *Partners will run all 400s together. Split all other reps as desired **Barbell Club @ 11:00am A. Build to a moderate/Heavy Clean + 3 sets of: Superman Hovers x 15 Hollow Body Rocks x 15
Friday June 24th, 2016 A. DB Reverse Lunges (not alternating), 4 x 10; no rest b/w legs, :60 rest after each set + 3 sets not for time: 50m DB cross body carry (switch arms @ 25m) :30 side planks/side + For time: 100 double-unders 50m walking lunges 75 double-unders 50m farmer’s walk, heavy! 50 double-unders 50m bear crawl 25 double-unders
***ATTENTION LADIES*** Carolina Crossfit will be hosting a FREE self defense class put on by the Richland County Sheriff Dept. When: Sat May 28 Time: 12p-4p Where: 1825 Laurel St (Carolina CrossFit) Who: Ladies only. Female teenagers 16+ w/ adult present What to expect: bring water/snack and wear gym clothing/sneakers To sign up or questions- Contact: Inv A. Taylor 803 521 2475 *This class is open to all ladies not just members of CCF so bring a friend or family member!!
Friday April 29th, 2016 *** This Saturday we will be holding our lifting competition, The Famously Strong Lift Off, which will start at 10am. Therefore our group classes will be moved to 8am and 9am. Sorry for any inconvenience, we would love to have all of you come out and support the lifters!! A. RDL, build to a tough set of 6 @ 21X1 B1. Bent over barbell row, 4 x 6 @ 21X0; :60 rest B2. Double KB front rack hold, 4 x :30; :60 rest + 6 sets beginning one every :90: 100m run 7 deadlifts 185/125 + Hamstring mobility work of choice Kids Class @ 4pm Skill: Box Jumps WOD: Amrap in 10 minutes 4 box jumps 6 Kettlebell swings 12 sit ups
A. Front squat, build quickly to a moderate/fast double B. Push press, build quickly to a moderate/fast double + “Fran” 21-15-9 for time: Thrusters, 95/65 Pull-ups + 3:00 of seated straddle stretch **Barbell Club @ 11:00am A. Build to a heavy Clean and Jerk Double B. 3 sets not for time of: Reverse hypers x 10-15 KB Arm Bars x 6
Monday March 7th, 2016 A. Squat snatch, 10:00 to build to a tough set of 3 (dropping the bar between each rep) + 5:00-10:00 of dip technique practice (support holds, negatives, strict, kipping; bar or rings) + For time: 800m run Then 15-12-9 Overhead squat, 95/65 Toes-to-bar Ring dips or bar dips or hand release push-ups