Box Wars at the box on Saturday. Come out and check out the competition at noon.

back squats: 5/5/5/3/3

Run 400m and then Isabell

3-2-1-Go!

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We are getting close to our weight lifting competition on June 1st!  You’re really going to want to do this since our next strength cycle will be based on your 1RM of squat, bench and deadlift!  Don’t be one of “those people” who don’t know their 1RM and have to guess at the weights to use!  Be accountable for your own potential, take a chance and step out of your comfort zone and COMPETE!  There’s also a bench only division for those that are dealing with leg and/or back issues! We’ll also hold a “mock meet” NEXT WEDNESDAY so you can get everything dialed in; from form to opening lifts, you need to try and make it to the box!

Thursday’s WOD

Weighted pull-ups 5/5/5/5

2 attempts at a max time in a handstand hold

Metcon (requested by Shawn)

“DT”

Five rounds for time of:

155 pound Deadlift, 12 reps

155 pound Hang power clean, 9 reps

155 pound Push jerk, 6 reps

Post time to comments.

Enlarge image

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

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I encourage everyone to sign up for our own HITCF weight lifting competition June 1st!  Don’t let the fear of competition stop you from signing up!  See what you’re capable of!  Hitcrossfit.eventzilla.net Contact me for a discount code for $5 off!

Tuesday’s WOD

Power clean 3/3/3/3/3

Weighted Lunges or Split squats 10/10/10

METCON

5- Prowler sprints. As heavy as possible, adding weight each round. Yellow line to yellow line and back (approximately 200′)

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What a great weekend we had at WOD for a Cure at Tyger River CF this Saturday!  We had 24 athletes from our box register with Ryan H. take 1st place in men’s rx!  Congrats Ryan!  Way to represent HITCF!  We are proud to help support the upstate CrossFit community and were part of the over $7,000 raised to help fight cancer!  Lok yi and I are so blessed to be a part of HITCF. Thank you to everyone for making this little box into a community of support and camaraderie unequaled anywhere else!

Monday’s WOD

Bench press 3/3/3/3/3/3/3

Tricep DB floor ext. 3 x 20

METCON (from CrossFit.com)

Five rounds of:

5 Dumbbell deadlifts

5 Dumbbell hang cleans

5 Dumbbell push presses

5 Dumbbell squats

Increase the load each round. Rest as necessary between rounds.

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WOD for a Cure is THIS Saturday at Tyger River CrossFit in Duncan. If you haven’t signed up yet do so now!  We’ll meet at the box Saturday at 7:00AM to carpool and convoy up there together. Let us know if you are meeting us there!

Saturday is Josh B.’s birthday and he’s requested a birthday WOD!  Since there is NO CLASS SATURDAY, we’ll have the option of 2 WODs Friday!

Friday’s WOD (s)

Option A:

Josh’s Birthday Chipper

50 walking lunges with (45/25) held overhead

40 body weight back squats

30 box jump over

20 burpees with tuck jumps

10 OHS (95/65)

every 5 minutes, run 200M

Option B:

back squats 5/5/5/3/3

Split squats with dumb bells  2×15 (each leg)

METCON

30 man makers (ahap)

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