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WOD Friday 8-1-14

July 31st, 2014 by admin

Warm up: 3 rds for time 10 Box jumps 10 DB step ups

Skill: Take 10 min to work on your biggest weakness

Strength: Deload week

Metcon: Games WOD Midline March

3 rds for time of

25 GHD sit ups

50 ft handstand walk

50 ft OH walking lunge…length of floor and back

T1: 135/95 25 reg sit ups, 15 handstand push ups

T2: 155/115

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WOD Thursday 7-31-14

July 30th, 2014 by admin

Warm up: 7 min EMOM of 6 KB swing rest of the min hold plank 55/35

Skill: Take 10 min to work on Double unders. If you have DU’s for that 10 min use

it as another EMOM 30 DU’s on the min for 10 min.

Strength: Deload week

Metcon: Keeping w/ the games theme… The 21-15-9 complex

The round of 21…

8 DL

7 Power cleans

6 Power Snatches

8 Pull ups

7 C2B pull ups

6 Bar Muscle ups

The round of 15…

6 DL

5 Power cleans

4 Power snatches

6 pull ups

5 C2B pull ups

4 Bar muscle ups

The round of 9…

4 DL

3 Power cleans

2 power snatches

4 pull ups

3 C2B pull ups

2 Bar muscle ups

T1: 115/75

T2: 155/95

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WOD Tuesday 7-29-14

July 28th, 2014 by admin

Warm up: Jump rope for 3 min unbroken. Jumping jacks 2 min unbroken. Wall Balls 1 min unbroken

Skill: 10 min of OHS w/ PVC and empty bar. Take your time get set OH before squating. Sit in the

bottom to work on receiving pos.

Strength: Deload week

Metcon: Keeping with the Games theme: We cant swim so…

Run 200m

50 DB thrusters

30 Burpees

Run 400m

30 Burpees

50 DB thrusters

Run 200


T1:  25#/15#

T2:  35#/25#

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WOD Mon 7-28-14

July 27th, 2014 by admin

Warm up: row 500 or run 400 10 shoulder pass throughs 10 good mornings X3 run and row only once.

Skill: Pistol work. Use a band or hold on to squat rack. Work on this for 10 min. Take your time.

Strength: No strength today

Metcon: In honor of the Crossfit games we will be doing Grace, Oh I mean double Grace.

60 reps of ground to shoulder then shoulder to overhead.

T1: 135/95

T2: 155/115


New Class Times:

5:15 AM

6:30 AM

9:00 AM

4:30 to 5:30 PM- Open gym

5:30 PM

6:30 PM

7:30 PM


Shout out to our athletes who competed in the Greenville Games this past weekend! Per AJ, it has so far been his favorite because of the number we had from our box. If you have never competed and would like to give it a try, please let Bill, AJ, Wade or Lok- yi know. There is one coming up on September 20 in Spartanburg hosted by Tyger River CrossFit. Let’s put some teams together and have fun!

Chief, Sam, Jenn, Adam, Ryan, Lindsay, Ashley, JC and Laura did a great job representing HIT CrossFit! The competition was fierce and the heat never let up. It was so much fun to watch everybody push themselves and do their best.

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WOD Fri 7-25-14

July 24th, 2014 by admin

Warm up: 200m run 3 rds of Cindy 200m run

Skill: kipping pull up work- work on swinging through the shoulders before you pull.

Strength: Find new 1rm shoulder press in 15 min

Metcon: 10-9-8…3-2-1 KB swings

1-2-3…8-9-10 Burpee’s

T1: 55/35

T2: 70/55

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