Tuesday

February 6th, 2012 by admin

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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New Recipe!

February 5th, 2012 by admin

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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ANNIE!!

February 2nd, 2012 by admin

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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“you people squat every 30 seconds!”-DS

February 1st, 2012 by admin

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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THE BEAR IS BACK.

January 30th, 2012 by admin

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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