WODs (Jan 15-20)

CrossFit Greenville • January 13, 2024

Welcome Coach Carly!

Please join us in welcoming Coach Carly to the team!

Carly has been coaching the 6:30pm class during her onboarding process, but will now be coaching several more classes as she takes on a larger role at our gym.

Carly was born and raised in Richmond, VA. Her CrossFit journey began at 15 years old at West End CrossFit, where she developed as an athlete and later a personal trainer and a coach. In 2019, she started competing in local competitions, and qualified for the Asbury Park Games team division in 2021.

She began coaching at West End CrossFit in 2020, where she taught group classes and developed a successful kids and teens program. She has personal training experience with a variety of client populations, working 1-on-1 with clients at West End CrossFit and More Active Lifestyle, where the primary focus was weight loss and healthy living with older populations.

She now lives in Greenville with her husband Danny and their dog Sasha. Before starting with CrossFit Greenville, she taught Olympic Weightlifting at East Carolina Weightlifting, where she coached middle school and high school athletes to learn the Olympic lifts to improve their sports performance.

Congrats Carly and welcome to the team! We’re so excited to have you joining our coaching staff and community!

2024 Open Shirts

The CrossFit Open is coming! Be sure to place your order by January 19th! You can order your shirts HERE . 

There are samples for you to try on in the gym if you need to figure out sizing. 

Open Gym Registration

We’re now accepting registration for open gym memberships. You’ll be given access to the gym immediately, but won’t be charged until your February CrossFit membership invoice. This is a separate membership from CrossFit, where you’ll be charged $15/month. You can cancel your open gym membership at any time, as there’s no contract. If you register today, you’ll get over two weeks of free open gym access!

Extra Credit

Moving forward, you’ll notice at the end of each workout there will be an extra credit section with additional programming in Wodify. This is for anyone looking to do additional work before/after class, or during Open Gym. This programming is written to complement the workout of the day, and is meant to be done in conjunction with the class workout, not as a replacement for the class. 

Giosi WOD

This upcoming Saturday we’ll be doing our annual Giosi Memorial WOD! You can learn more about Jeff Giosi HERE . For these special workouts, you’ll see overlap and repetition with some of the movements programmed earlier in the week. Be sure to adjust your intensity and scale as needed on Saturday if you’re feeling beat up from the week like you would for any other workout! 

 

Monday

 

Strength

Every 2:30 x 3 rounds 

5 Push Press 

5 Strict T2B or L-Raise 

5 Pause ATG Split Squat (elevate as needed)

**Add weight to what you used on the push press on Jan 2**

 

“Don’t Take the Bait”

For time (10 min cap)

1,000/800m row 

15-12-9-6-3 

Thrusters (95/65)

T2B 

 

Tuesday

 

EMOM 6 – HS Walk Skill

Option 1 = 25’ HS Walk

Option 2 = 30s HS Walk practice

Option 5 = 12 WF Alt. Hand Lifts

Option 6 = 30s WF HS Hold

 

“Shuttle Race”

4 rounds 

3:00 on // 3:00 off 

10 Shuttle Runs (25ft down/back 1)

15/12 Row Calories (Rx+ 20/15 cal)

Max Shuttle Runs 

 

Wednesday

 

EMOM 5

2 Power Clean (touch-and-go)

* *Add weight to what you used on Jan 5**

 

“Hang Sixty” 

For time (15 min cap)

1 round 

60 DU (Rx+ 100)

20 Hang Power Cleans 115/75 (135/95)

**Rest 1:00**

2 rounds 

30 DU (Rx+ 50)

10 Hang Power Cleans 

**Rest 1:00**

4 rounds 

15 DU (Rx+ 25)

5 Hang Power Cleans 

 

Thursday

 

EMOM 6 – Ring MU Skill

Option 1 (has ring muscle ups):

  • Do 2-5 muscle ups every minute  

Option 2 (has plenty of strict strength, needs skill work)

Option 3 (needs to build strict strength – use bands as needed) 

  • Do 2-5 strict pull-up with chin over bar hold and 2-5 strict dip with pause in bottom 

 

“Simple Ain’t Easy” 

5 rounds 

40s on // 20s off

1: Bike Calories

2: Burpee Pull-ups

 

Friday

 

Every 3:00 x 3 rounds 

8 Back Squat

**Add weight to what you used on Jan 3**

 

3 x 10 reps 

DB suitcase bulgarian split squat

DB single arm bench rows

Barbell roll outs 

**Same weight used on Jan 3**

 

Saturday

 

“Giosi”

For time (29 minute cap)

10 Deadlifts (185/125)

10 Chest-To-Bar Pull-Ups

1 Power Clean + 3 Front Squats (185/125)

20 Handstand Push-Ups

20 Bar Facing Burpees

1 Power Clean + 3 Front Squats (185/125)

30 Alternating Dumbbell Snatches (50lb/35lb)

30 Toes-To-Bar

1 Power Clean + 3 Front Squats (185/125)

20 Handstand Push-Ups

20 Bar Facing Burpees

1 Power Clean + 3 Front Squats (185/125)

10 Deadlifts (185/125)

10 Chest-To-Bars

The post WODs (Jan 15-20) appeared first on CrossFit Greenville.

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