“That if you confess with your mouth, “Jesus is Lord,” and believe in your heart that God raised him from the dead, you will be saved. For it is with your heart that you believe and are justified, and it is with your mouth that you confess and are saved.”- Romans 10:9-10  

Warm-UP

WOD  

Friday 080418

“Michael”

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments.

 ”Fight Gone Bad” for the Guys and Gals in Basic Candidate School!

Where you at?

“[Christ the Wisdom and Power of God] For the message of the cross is foolishness to those who are perishing, but to us who are being saved it is the power of God.”- 1 Corinthians 1:18

WOD  

Thursday 080417

“Elizabeth”

21-15-9 reps of:
Clean 135 pounds
Ring dips

Post time to comments.

 I am endlessly fascinated and impressed  by civilians who CrossFit. All the military, law enforcement, firefighters, MMA champions and the like—we CrossFit to  survive. Train hard=fight hard=come home safe. Got it, no ambiguity there. But what about the teachers, the businesswomen, the engineers, website designers, and all the rest who don’t (on a literal level) engage in mortal combat? What drives them to put themselves through the grueling events?

4:00 class working through “NANCY”. We had some Great times!

WHERE ARE YOU?

“[Love, for the Day is Near] Let no debt remain outstanding, except the continuing debt to love one another, for he who loves his fellowman has fulfilled the law.”- Romans 13:8

Warm-Up

CrossFit workouts emphasize high-skill movements (relative to isolation and/or machine-based movements) because they are, in almost every respect, better vehicles for optimizing fitness—for achieving CrossFit’s mission of increasing work capacity across broad time and modal domains.

WOD

Wednesday 080416

“Nancy”

Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Post time to comments

Where are you at?

“HAAS” WORKING ON QUARTER GONE BAD”

“In his heart a man plans his course, but the Lord determines his steps.” Prov 16:9

Crossfit Warm-Up

KB Swings 30, OHS 10, Push-Up 10, Pull-up 10, Sit-Up 10, Back Ext 10, Dips 10, and Samson Stretch

WOD

“Crossfit HQ Rest Day”

Carolina Crossfit WOD

200 KB Swings for time:

MEN 55 lb

Ladies 35 lb 

 5:30 group getting the “Quater Gone Bad” done!

 ”The Fear of the Lord is the beginning of Wisdom, and knowledge of the Holy One is understaning.” Prov 9:10

Warm-Up 

WOD

“Quarter Gone Bad”

Five rounds for total reps of:
135 pound Thruster, 15 seconds
Rest 45 Seconds
50 pound Weighted pull-up, 15 seconds
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 seconds

Post total reps for all five rounds to comments

Felicia, Trowing up some weight in the Healthy House wives Class!!

Healthy Housewives WOD

4 Rounds

OHS x 15

Good Mornings X 15

Push-Ups x 15

“Then he said to them all: “If anyone would come after me, he must deny himself and take up his cross daily and follow me. For whoever wants to save his life will lose it, but whoever loses his life for me will save it.”- Luke 9:23-24

HQ WOD 

RUN 10K 

Warm Up – DROM

Saturday April 12 2008

Snatch – heavy single
Clean & jerk – heavy single
Front squat – heavy single
Chin-ups – 3 x max
GHD sit-up + 2 Russian twist – 10% BW

Post numbers and questions to comments

 CAROLINA CROSSFIT GYM DOG “JINX”

“He himself bore our sins in his body on the tree, so that we might die to sins and live for righteousness; by his wounds you have been healed.”- 1 Peter 2:24

Warm-Up

WOD

“CHRISTINE”

500 METER ROW

21 BOX JUMPS

15 BW DEAD LIFTS

3 RDS UNDER 15 MIN FOR LEVEL 1 

 Olympic Weightlifting Clinic   Saturday, May 24^th 

Featuring

 Olympic and World Championship medalist

Cheryl Haworth along with her coach Don McCauley.  

Cost:  $6.00 per person

Topics will include proper lifting technique, and using

the Olympic lifts to improve athleticism    

Contact:   Stephen Powell at 803-673-0503 to book in

advance and he will also answer any questions you may

have regarding the Clinic. 

CAROLINA CROSSFIT’S WENDY PACE TAKES HOME

“NATIONAL MASTERS GOLD MEDAL”

SWAT WOD

“BASELINE”

500 M ROW

40 SQUATS

30 SIT-UPS

20 PUSH-UPS

10 PULL-UPS

8 MIN OR LESS

 SWAT TEAM LEADER SGT MARSH LEADING BY EXAMPLE!!

“ Ill – gotten treasures are of no value, but righteousness delivers from death.” Prov. 10:2  

Warm-Up  

WOD  

Thursday 080410

Deadlift 1-1-1-1-1-1-1 reps

1. Andrew Todd  Time 26:04 “Kelly”

2. Capt Soto Time 28:31 “Kelly” 10 min off the last time!!

Sgt. Auld, Cpl Roberts, and Sgt Marsh working through “Kelly”WOD!!