Tuesday’s WOD

Warm Up

Run 800M

10 shoulder pass throughs

12 walking lunges

10 push ups

5 dead hang pulls ups

Strength

Shoulder Press 3/3/3

Bulgarian Squats 8/8/8

Metcon

Vintage WOD…circa Late May/Early June 2011. check your notebooks and expect a PR, People!

AMRAP 8

8 KB Swings 2/1.5

8 Box Jumps 24/20

8 Wall Balls 20/14

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Laura throwing up some heavy weight  as she finishes up the Bear Complex (yes she did lock it out).  Strong AND she can cook!??!

New Recipe by Laura! I haven’t tried it yet, but it looks and sounds yummy! This is a GREAT dish to prep on a Sunday and use for a week’s worth of lunches or dinners.  Check it out here! http://hitcrossfitsc.com/recipes/ Thanks for sharing, Laura!

Monday’s WOD

Warm Up

1 Round

40 jumping jacks

10 forward shoulder rotations

10 backwards shoulder rotations

6 inchworms

12 walking lunges

6 pull ups

6 very light DB Snatches each arm

with the same very light weight used for snatches or an empty bar, do 10 dead lifts

Strength

Dead Lift 3/3/3

Barbell Curls 8/8/8

Metcon

AMRAP 8

10 Double Unders

5 Right Arm DB Snatches(AHAP)

10 T2B

5 Left Arm DB Snatches

***Garage Games are a week away! Don’t do anything silly this week! The smart athlete listens to his/her body and knows when to slow down. Rest days don’t make you lazy, they make you stronger!

J

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NOooo, not that Annie

 THIS ANNIE….

FRIDAY’S WOD

Warm UP

Run 400M

2 rounds

10 shoulder pass throughs

10 above the knee clean pulls (triple extension!)

5 hang power snatch

5 OH Squats

5 push ups

Strength

Hang Power Snatch

1/1/1/1/1

Dead Hang Chin Ups

8/8/8

METCON

Annie

50-40-30-20-10

Double Unders

Sit Ups

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Surprise! Your squatting heavy today! Watch the MOBWOD below and learn the TWO squat squat. MANY of us have been/are guilty of doing the ‘take 5 giant steps away from the rack, foot check, look around thing’ KStar mentions, among other issues. Arrive a little early if you can & give the mobility wod in the video below a try before you attempt today’s PR! Don’t be a broken stripper leopard!

ATTENTION LADIES!!! Meeting tonight! Join Jessica and the Boot Camp Ladies for a Nutrition Seminar on Thursday February 2 at 6:00pm. This is an intro to Paleo(the how and why), healthy habits, cooking for a picky family, and lots of info to go home with. We’ve said it a million bazillion times: YOU CANNOT OUT TRAIN A BAD DIET. CANNOT. Please comment here or let Jessica know if you plan to attend.

We’ve taken a little dive into the archives. Thursday’s WOD is a Nov 14 throwback that was created for us by Brandon, so you know it’s just plain nasty. Dig through your notebooks and set a PR if you’ve done this one before!!

Thursday’s WOD

Warm Up

Run 400M

2 rounds of EVERYTHING below

10 pvc shoulder pts

10 pvc good mornings

10 pvc cleans

10 pvc back squats

samson stretch-10 secs on each leg

5 dead hang pull ups

Strength
Back Squat 1/1/1/1/1

Clean Pull from above the knee 8/8/8

METCON

13 down to 1 of:
KB swing 2/1.5

Burpees

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BOY OH BOY!! We’ve got 5 teams of 4 headed down to the Garage Games in a couple weeks! Prices go up to $100 on the 1st so if you’re still on the fence now’s the time to make you’re decision to come along! It’s gonna be a blast.

ATTENTION LADIES!!! Join Jessica and the Boot Camp Ladies for a Nutrition Seminar on Thursday February 2 at 6:00pm. This is an intro to Paleo(the how and why), healthy habits, cooking for a picky family, and lots of info to go home with. We’ve said it a million bazillion times: YOU CANNOT OUT TRAIN A BAD DIET. CANNOT. Please comment here or let Jessica know if you plan to attend.

Don’t worry fellas, we’ve got plenty of nutrition info for you too! See a trainer and he/she will get you going in the right direction!

Don’t forget to take a look at our new recipe tab up top! Dan will be adding a new recipe each week!

Tuesday’s WOD

Warm Up

row 250M

3 rounds bear complex w/PVC or empty bar

WOD

BEAR COMPLEX

5 Rounds for weight NOT time

Power Clean

Front Squat

Push-Press

Back Squat

Push-Press

That’s 1 rep.

Do 7 reps to equal 1 round. Hands CANNOT come off the bar until the round is over. Rest as long as you want between rounds. You must also go up in weight each round.

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