Carolina CrossFit http://carolinacrossfit.com Elite Fitness in Columbia, SC Thu, 16 Feb 2012 02:00:11 +0000 en hourly 1 http://wordpress.org/?v=3.3.1 THURSDAY 02.16.2012 http://carolinacrossfit.com/thursday-02-16-2012 http://carolinacrossfit.com/thursday-02-16-2012#comments Thu, 16 Feb 2012 02:00:11 +0000 megan keatley http://carolinacrossfit.com/?p=8819

The Open starts February 22nd, 2012. Register here: https://games.crossfit.com/mygames/

Open Gym 3:30-5:30
Yoga 6:00-7:00

]]> http://carolinacrossfit.com/thursday-02-16-2012/feed 5 WEDNESDAY 02.15.2012 http://carolinacrossfit.com/wednesday-02-15-2012 http://carolinacrossfit.com/wednesday-02-15-2012#comments Wed, 15 Feb 2012 02:00:11 +0000 megan keatley http://carolinacrossfit.com/?p=8815

WOD

6 rounds total for a team of two
250 m row
10 kb swings (2/1)

15 burpees

10 kb swings (2/1)
250 m row
]]> http://carolinacrossfit.com/wednesday-02-15-2012/feed 7 TUESDAY 02.14.2012 http://carolinacrossfit.com/tuesday-02-14-2012 http://carolinacrossfit.com/tuesday-02-14-2012#comments Tue, 14 Feb 2012 02:00:57 +0000 megan keatley http://carolinacrossfit.com/?p=8809 Skill
3 sets
5 Kb snatch, each arm
3 – 1/4 leg bend box jump

WOD

10 Power Clean clusters for 2.2.2
(2 Touch-n-Go reps, rest 10 seconds, 2 TnG reps, rest 10 seconds, 2 TnG reps, rest 10 seconds)
2 minutes rest after each set
]]> http://carolinacrossfit.com/tuesday-02-14-2012/feed 7 MONDAY 02.13.2012 http://carolinacrossfit.com/monday-02-13-2012 http://carolinacrossfit.com/monday-02-13-2012#comments Mon, 13 Feb 2012 02:00:53 +0000 megan keatley http://carolinacrossfit.com/?p=8802 Skill
Snatch Complex from hang (focus on speed and perfection) 3 times
3 Bar sweep
3 Bar sweep high pull
3 Muscle snatch
3 Behind Neck snatch grip Jerk
3 Overhead squat
3 Hang power snatch
3 Hang squat snatch

WOD

7 minute AMRAP 95% effort
10 thrusters (75/55)
5 burpees
+
10 Minute C2B Pull-Up Ladder
Reps must be unbroken or start over for that number
Team Carolina CrossFit placed 2nd at the Garage Games this weekend! Beating out some of the most well known CrossFit athletes in the nation! Soooo awesome!
]]> http://carolinacrossfit.com/monday-02-13-2012/feed 18 SATURDAY 02.11.2012 http://carolinacrossfit.com/saturday-02-11-2012 http://carolinacrossfit.com/saturday-02-11-2012#comments Sat, 11 Feb 2012 02:00:40 +0000 megan keatley http://carolinacrossfit.com/?p=8798 WOD
30 Pull-ups
30 KB swing (53/36)
30 DB thrusters (35/20)
15 each arm KB snatch (53/24)
30 Push-ups (feet on 45lb plates)
30 Box jumps (24/20)
30 Wall ball (20/14)
]]> http://carolinacrossfit.com/saturday-02-11-2012/feed 2 FRIDAY 02.10.2012 http://carolinacrossfit.com/friday-02-10-2012 http://carolinacrossfit.com/friday-02-10-2012#comments Fri, 10 Feb 2012 02:00:33 +0000 megan keatley http://carolinacrossfit.com/?p=8794 Skill
Romanian Deadlift
Front Squats
Max Height Squat Box Jump

WOD

“Annie”
50-40-30-20-10
Double unders
Abmat sit- ups
]]> http://carolinacrossfit.com/friday-02-10-2012/feed 1 THURSDAY 02.09.2012 http://carolinacrossfit.com/thursday-02-09-2012 http://carolinacrossfit.com/thursday-02-09-2012#comments Thu, 09 Feb 2012 02:00:41 +0000 megan keatley http://carolinacrossfit.com/?p=8788

Open Gym 3:30-5:30
Yoga 6:00-7:00
]]> http://carolinacrossfit.com/thursday-02-09-2012/feed 10 WEDNESDAY 02.08.2012 http://carolinacrossfit.com/wednesday-02-08-2012 http://carolinacrossfit.com/wednesday-02-08-2012#comments Wed, 08 Feb 2012 02:00:36 +0000 megan keatley http://carolinacrossfit.com/?p=8785 Skill
Knees to elbow
Back Extensions

Team WOD

Complete as many rounds and reps as possible in 20 minutes of:
5 Power cleans (145/115)
10 Toes to bar
15 Wall balls (20/14)
]]> http://carolinacrossfit.com/wednesday-02-08-2012/feed 8 TUESDAY 02.07.2012 http://carolinacrossfit.com/tuesday-02-07-2012 http://carolinacrossfit.com/tuesday-02-07-2012#comments Tue, 07 Feb 2012 02:32:44 +0000 megan keatley http://carolinacrossfit.com/?p=8781 Skill
Push Press
kipping pull-ups

WOD

2011 Games Wod1.3
Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts (155 /135)
12 Push-ups
15 Box jumps (24/20)
]]> http://carolinacrossfit.com/tuesday-02-07-2012/feed 6 MONDAY 02.06.2012 http://carolinacrossfit.com/monday-02-06-2012 http://carolinacrossfit.com/monday-02-06-2012#comments Mon, 06 Feb 2012 02:00:10 +0000 megan keatley http://carolinacrossfit.com/?p=8777 I think Forest hates AMRAPs.

Skill

L-Sit hold
Wall Sit

WOD

2011 CrossFit Games Wod 1.1
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches (75/55)
Register for the 2012 CrossFit Games
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