WODs (Dec 25-30)

CrossFit Greenville • Dec 23, 2023

REMINDER

The gym will be closed on Christmas Day (Monday 12/25) and there will only be a 9:00am class on Tuesday the 26th.

TUESDAY

Pause Push Press:
5 x 5 reps

Pause in the dip for 2s each rep. All five sets are at the same weight, go every 2:30. 

AMRAP 10:
15 Push-ups
15 KB swings (55/35)
15 Box Jumps (24/20)

WEDNESDAY

For time:
7-5-3
Power Snatch (135/95)
Bar Muscle Ups
**Row 15/12 cals or Bike 12/9 cals after each round 

Rest 3:00

7-5-3
Power Snatch (135/95)
Bar Muscle Ups
**Row 15/12 cals or Bike 12/9 cals after each round 

THURSDAY

Tempo Front Squat:
5 x 2 reps

Squat five seconds down and pause in the hole for five seconds on your first rep, followed by a normal speed squat on your second rep. All five sets are the same weight, go every 2:00. 

3 rounds NFT:
10 DB bulgarian spit squat (per leg)
20 GHD sit-ups
30 Second side plank (per side)

FRIDAY

10RFT:
1 Legless rope climb
5 DB devil press (40’s/25’s)
30 Double unders

SATURDAY

For time with a partner:
800m run (together)
–
15-12-9-6-3
Hang squat clean (135/95)
5-4-3-2-1
Wall walks
–
800m run (together)

The run is performed as a team and then the first partner does 15 hang cleans and 5 wall walks, then rests while the second partner does 15 hang cleans and 5 wall walks. Continue this pattern until both partners have completed all of the work before heading back out for a second run. 

The post WODs (Dec 25-30) appeared first on CrossFit Greenville.

MORE RECENT POSTS

Consistency Club Tracker

04 Mar, 2024
ON TRACK (32+ classes) Parker Wisman-Raven (42) Erica Tyson (41) Jenna Decker (40) Wayne Flint (40) Zion Streeter Tim Miller (39) Carroll Hightower (38) Somer Hill (38) Jeremy Borrelli (37) Jess Danison (37) Marybeth Eason (37) Travis Albea (37) Trey Robbins (37) Jeff Sterling (36) Cole McCord (35) Jill McGlohon (35) Keely Spruill (35) Mandy Dockendorf (35) Anna Seguin (34) Josie Smith (34) Leanna Thorn (34) Mary Wheeler (34) Audra Cox (33) Joey Adduci (33) Jude Wisman-Raven (33) Matt Peterson (33) John Reeves (32) Hugh Lee (32) Keith Williams (32) Zaidat Badiru (32) IN THE HUNT (24-31 classes) Andy Di Mattina (31) HannahGrace Reeves (31) Anne dos Santos (30) Butch Flemming (30) Dennis Barber (30) Emily Seguin (29) Hunter Steed (29) Mark Weber (29) Neil Brewer (29) Carly Ardila (28) Don McGlohon (28) Matt Scully (28) Crystal Vance (27) Megan Beck (27) Yara Quezada Miller (27) Reese Wisman-Raven (26) Adam Kolb (25) Ashley Turner (25) Cynthia Santos (25) Diane Majewski (25) Mary Claire Ball (25) Matt Hines (25) Grace Kwiatkowski (24) Sam Harrison (24)

Consistency Club Tracker: January

By CrossFit Greenville • 02 Feb, 2024
ON PACE TO 100+ CLASSES Alex Best (16 classes) Andy Di Mattina (17 classes) Anna Seguin (19 classes) Carroll Hightower (18 classes) Cole McCord (20 classes) Liz Brennan (16 classes) Emily Seguin (17 classes) Erica Tyson (20 classes) Hugh Lee (20 classes) Jeff Sterling (19 classes) Jenna Decker (21 classes) Jeremy Borrelli (17 classes) Jessica ... The post Consistency Club Tracker: January appeared first on CrossFit Greenville.

WODs (Jan 29 – Feb 3)

By CrossFit Greenville • 28 Jan, 2024
MONDAY Every 2:00 x 3 rounds  5 Push Press  5 KB Single Leg RDL  Final week for this Push Press progression. Add weight to Jan 15 and use assistance on the single leg RDL if needed.    “Kick, Push” AMRAP 10 20 KB Swings (55/35) 20 Push-ups    TUESDAY “Beep Test Regatta” 3 rounds 5:00 ... The post WODs (Jan 29 – Feb 3) appeared first on CrossFit Greenville.
More Posts
Share by:
Wodify Iframe