Month: May 2017

5.31.2017

by cara jones, posted in WODs

For time:
“Annie”
50-40-30-20-10
Double unders
abmat situps

*optional challenge: go for unbroken reps and every time you break on DU you must complete 5 burpees before resuming the workout

5.29.2017

by cara jones, posted in WODs

We will be doing Murph today to honor all who have given the ultimate sacrifice for our freedom. 

Heats will start at 9, 9:45 and 10:30. Make sure you arrive early to warm up! Doors open at 8:30am.

5.25.2017

by cara jones, posted in WODs

Don’t forget: There is no open gym on Saturday. We will be attending the Rememeber the Heroes Event at CrossFit Discovery on Daniel Island. Sign up at http://www.remembertheheroeswod.com.

On Monday, heats for Murph will start at 9, 9:45, and 10:30. Doors open at 8:30!

3 person teams
18 minute AMRAP:
Athlete A- Assuault Bike Cal
Athlete B- Row for calories
Athlete C- Runs 400m
*switch when athlete C completes run
*score is AB cal + row Cal

5.24.2017

by cara jones, posted in WODs

5 min AMRAP:
5 squat cleans (135/95)
30 double unders

rest 2 minutes

5 min AMRAP:
3 squat cleans (185/125)
10 toes to bar

rest 2 minutes

5 min AMRAP:
1 squat clean (225/145)
6 bar facing burpees