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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

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Wednesday February 17th, 2016 A. Overhead squat, snatch balance or squat snatch, build to a tough set of 2 in 10:00 B. Weighted pull-up or negatives, 4 x 5-6, 21X0; 2:00 rest + 5:00 AMRAP: 10 thrusters, 95/65 10 toes-to-bar 3:00 rest 5:00 AMRAP: 10 thrusters, 95/65 10 toes-to-bar

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#Repost @cpt_strength with @repostapp. ・・・ Kunze’s in! Are you? Come have fun @carolinacrossfit Saturday mornings of the #OPEN season! #community #crossfitgames2016

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Friday 1.29.2016 A. Back squat, 6-5-4-3; 2:30 rest B. Strict press, 3 x 4-5, 21X1; 2:00 rest + 8:00 AMRAP: 1-4 muscle-ups or 6-8 CTB, 6-8 pull-ups or 10 tough ring rows 8 burpees 200m row

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1.13.2016 A1. Kettlebell upright row, 4 x 10; :30 rest A2. Kettlebell goblet squats 4 x 10; :30 rest A3. Russian kettlebell swings 4 x 10; :60 rest + 10 sets of :60 work/:60 rest of: 8 burpees AMRAP DB thrusters in remaining time of the :60, 30#/20#

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12.15.2015 A. Thruster, build to a heavy set of 5 from the rack + 5 rounds for max reps: :30 Double DB front squat, 50/35 :30 rest :30 DB snatch (alternating) :30 rest :30 DB push jerk :30 rest :30 DB lunges :30 rest

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12.7.2015 A. Back squat, 4-4-2-2; 2:00-3:00 rest + 3 rounds: RFESS, 6-8/leg @ 3010 Rest as needed Hollow body hold, max up to :60 Rest as needed + 5 sets beginning one every 3:00: 5 goblet squats, heavy 5 burpees AFAP :20 row @ 100% Thanks to everyone that came and had a good time at our Christmas party on Saturday!

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General Information

NameCarolina CrossFit
OwnerPaul Beckwith
Websitecarolinacrossfit.com
Phone(803) 479-6966
Emailpaul@carolinacrossfit.com
Address1804 Blanding St.
Columbia, SC 29201

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