400 Meter Run
21 Thrusters 95/65
21 Pullups
300 Meter Run
15 Thrusters
15 Pullups
200 Meter Run
9 Thrusters
9 Pullups
For Time:

Word has it the evening crew rocked their Back Squats! Keep up the hard work
CrossFit Greer had 145 ahtletes compete on Saturday! Jenn raised 4,500 dollars! Awesome job Jenn…..

Back Squat
5-5-5-5

“Elizabeth”
21-15-9
Clean 135/95
Ring Dips
For Time:

A Big Thank You to everybody that came out on Saturday! Wow what a great crowd… Can’t wait to hear what the finally outcome is. Jenn you did a great job putting it all together!

WOD For A Cure! Jenn has worked her butt off to put this event together! Relay for Life is personal to Jenn as she lost her Daddy to cancer. We WOD for a Cure today to fight back for all those who are fighting for their lives and for those who have lost the fight. Thank You Jenn for all the hours and time you have put in to make this a fun way to raise money for such a great cause! We love you
Every year it gets bigger and better with bigger prizes…

Beginner and Intermediate WOD’s can be scaled to fit your fitness level. You can sub abmat situps for knees to elbows, but you will not be up to win the top prizes. We want you to have a fun safe experience.

“Beginner”
Team workout
800m Run
2 Rounds:
20 Kettlebell Swings
20 Box Jumps
20 Burpees
20 Situps
150m ‘ish run to finish line
“Intermediate”
Team workout
1 Mile Run
50 Knees to Elbows
150m “ish Sprint
100 Kettlebell Swings 53/35
75 Box Jumps 24/20
75 Burpees
100 Sumo DLHP Kettlebell
150m “ish Buddy Carry to finish line
“Rx Individual”
1 Mile Run
30 Toes to Bar
30 Wallballs 20/14 10ft. target
150m “ish sprint
20 Ground to Overhead 135/85
20 Overhead Squats
30 Burpees
30 Box Jumps 24/20
50 Double unders
150m “ish sprint to finish line

Open Gym anything of your choice! Saturday is the big day Relay For Life… WOD for a Cure We need your support!

We seem to have a virus on the site that is coming through one of the links I had to delete a bunch of them to see if it corrects the problem.

Bench Press
5-5-5-5

“Tabata”
Power Clean 135/95
Box Jump 24/20
Alternate Back and Forth
8 Intervals of each- 20 Seconds Work- 10 Seconds Rest

Keep up the hard work! Everybody looked great tonight

Have you registered for Saturday? You will be missing out if you don’t show!

10-9-8-7-6-5-4-3-2-1
OHS 115/75
1-2-3-4-5-6-7-8-9-10
Pullups
For Time:

“The elevator to success is out of order. You’ll have to use the stairs …. One Step at a time.”

“Skillz”
Max Rep Pushups
Max L-Sit Hold
Max Rep Ring Dip
1 Minute Rest between Each Exercise
*Only 1 Attempt*

4 Rounds
5 Deadlifts (Choose your Weight Heavy)
10 Bar Burpees
200 Meter Sprint
For Time:

The count down is on, Saturday is almost here! Are you signed up?

Why do weekends come and go so fast Hope you enjoyed yours I know I did!

Push Press
2-2-2-2-2

AMRAP 12 Minutes:
21 Wallballs 20/14
14 Kettlebell Swings 53/35
7 Pullups

Good luck to everybody running in the Greer Earth Day run You will do great!

Don’t forget Cookout at 5:00pm
My House: (Rain or Shine bring a swimsuit)
2010 Hampton Road
Inman SC 29349
Cell# 864-304-8967

AMRAP 20 Minutes:
5 Thrusters 95/65
7 Hang Power Cleans
10 Sumo Deadlift Highpulls