“The Mooch”
3 Back Squat 225/155
6 Pullups Strict
9 Pushups
AMRAP 15 Min.
After you have completed the WOD you will do a 1,000 Meter Row for time:
We are going CrossFit Football today! What is up with all the thrusters on the main site?
Due to Spartanburg school delay and Greenville County schools being canceled, we will have one class in the morning. (10:00 AM) Evening classes will stay the same.

Ok so since we didn’t do a makeup day, we will do one today! Can’t believe everyone did that BDAY WOD it was awful! FYI don’t do that one again! As long as the roads aren’t to bad we will open the gym. What I mean by that is if they are a sheet of ice not a few flurries! THE GYM WILL NOT OPEN AT 9:00!! KARL SAID HE WILL OPEN THE GYM AT 10:00! IF YOU ARE NOT COMFORTABLE DRIVING IN THIS WEATHER STAY HOME!! NO WORKOUT IS WORTH AN ACCIDENT!!!

Can’t believe it’s Friday again! I wasn’t going to pick a Birthday WOD but everyone keeps asking why I didn’t post one?! I know Friday is makeup day so you can take it or do something else!

50 rounds
2 Pullups
2 Pushups
After you have finished that!
50 Rounds
2 WallBall 20/14
2 Sumo Deadlift HighPull 75/55

Clean 1
Bench Press 1
OHS 1
If you are not familiar with these movements, technique and form MUST COME FIRST!!! Thanks for visiting Chris?

Happy Birthday Justine!
Justine has picked the WOD!
800 Meter Run
50 Box Jump Burpees
800 Meter Run
For time:

FYI makesure you read the board so that you know exactly how many rounds to do in your workouts. I’m not going to mention any names!
We are happy to have you Chase! You did great!!

5 Rounds
500 Meter Row
7 Thrusters 135/95
For Time:

We train our athletes to think of every exercise as an ab exercise but in the overhead lifts it’s absolutely essential to do so. The heavier the load the more critical the abs role becomes!

Happy Birthday Kerri! Love you tons BIG SIS!!
Kerri has picked the WOD!
AMRAP 12 Min.
10 Kettlebell 70/53
120 Meter Run
10 WallBall 20/14 10ft Target
120 Meter Run
For those of you that have done this WOD already because you are sharting yourselves about the Garage Games try this one.
15 Deadlift 225/155
50 Pullups
12 Deadlifts
40 Pullups
9 Deadlifts
30 Pullups
6 Deadlifts
20 Pullups
3 Deadlifts
10 Pullups
For Time:

3 Rounds
50 DU’s
30 Back Extension
How many Americans have gym STUFF in their homes that they never use?? Home programs rarely work!

Another week gone it’s Friday already!! And yes today is your day to choose your WOD. Make up something you have missed or do some skill work. If you can’t make up your mind I will pick the WOD for you!

The needs of an Olympic athlete and our grandparents differ by degree not kind. One is looking for functional dominance the other for functional competence. Competence and dominance manifest through identical physiological mechanisms. How many times have you heard I’m to old for that??

3 Rounds
Clean and Jerk 135/95
30 GHD Situps (hand must touch floor every rep to Rx’d)
For Time:
I know I’ve said it before, if you do not use the GHD on a regular basis 90 reps is a BAD IDEA!!!