Friday WOD 5 Rounds 5 Deadlifts ( 205/315 LBS) 10 Sandbag Get-Ups (5 ea side) 15 Box Jumps (20/24 Inch) RX Standards Deadlifts Must show fingers each rep!! SB Getups SB start on the shoulder with opposite knee up. Perform a Getup to the standing position and go back down. Switch to the other shoulder and st ... Continue Reading
Thursday Closed Brandon and I recently had our blood lipid panels done out of sheer curiosity. The results astounded me! Here are my numbers: Total Cholesterol: 171 mg/DL (physicians recommend total cholesterol below 200, but this number is subject to drug companies push for statins.) High Density Lipoprotein: 71 mg/D ... Continue Reading
Wednesday WOD 2 rounds 1 min Thrusters (65/95lb) Rest 1 Min 1 Min Chest to Bar Pull-ups Rest 1 Min 1 min Row ( Cal) Rest 1 Min 1 Min Burpees RX Standards Thrusters butt must be to a ball Pull-ups Arms Must lock out and chest hits the Bar Burpees no step down or up and jump at least a foot with a clap ... Continue Reading
Tuesday WOD Max Rounds in 15 min 2 Muscle-ups 4 Tire Flips 6 Slam Balls (20/30lb) RX Standards: MU arms must be lock out before you start Happy Birthday Brandon! Pics from the Dirty Dozen: facebook.com/carolinacrossfit “Being strengthened with all power according to his glorious might so that you may ... Continue Reading
Monday WOD 7 a.m. Post Dirty Dozen. We’re missing a few bodies in this pic. Thanks for the pic Hollie. Max Rounds in 10 minutes 2 DB Squat cleans (2×30/50lbs) 2 DB Push Press 2 DB Reverse Lunge with DB in the Rack Position RX STANDARDS -Squat Clean: Dumbells start from the shin. Must full squat the ... Continue Reading
Saturday WOD “FRAN” 21-15-9 Thrusters (95/65) Pull-ups Share on Facebook Continue Reading
Friday WOD run a 5k Dirty Dozen. Tonight. 7 pm-7 am. Bring it! Male and Female winner earn a one month CCF membership. We’re at 42 participants. I have space for 3 more athletes. Email megan@carolinacrossfit.com if you want in. What to Bring, click to download. -We suggest you do not complete the Friday WOD. ... Continue Reading
Thursday Open Gym 3:30-5:30 Orientation 5:30 Active Recovery 5:30-6:00 Dirty Dozen What to Bring, click to download. -We suggest you do not complete the Friday WOD. -WOD 1 starts promptly at 7 p.m. -Please arrive early to check-in, unpack and get briefed. -Dinner will be served after WOD 1 is complete. -You are respons ... Continue Reading
Wednesday WOD 4 rounds 20-15-10-5 Front squats (135#/95#) Ring push-ups Row (calories) RX Standards FS: NO RACKS USED. BUTT BALLS MUST BE USED FOR DEPTH. R PU: SET A 45LB PLATE FOR THE CHEST TO TOUCH. PU MUST BE LOCKED OUT AT THE TOP. AT 2ND WARNING OF INCOMPLETE ROM, YOU WILL LOSE YOUR RX. Dirty Dozen What to ... Continue Reading
Tuesday WOD 5 rounds 10 toes to bar 10 sand bag half-moons each side (50/35) 10 Over Head Squats (135/95) 10 power snatch (135/95) RX STANDARDS TOES TO BAR: arms stay straight the whole time toes must touch the bar HALF MOONS: grab one side of the SB and pull it over the head laterally to the other side. ... Continue Reading
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