Well we will be cooking out/pool party on Saturday… What time works best for everybody?

EMOM 10 Minutes:

Clean

5 Rounds

3 Power Clean & Jerk 155/105

7 Pullups (Guys chest to Bar)

21 Double Unders

For Time:

There has been talk of getting together for a cookout this weekend? Who’s in?

“Skill”

Rope Climb

or (Guys hands only)

“Omar”

10 Thrusters 95/65

15 Bar-facing Burpees

20 Thrusters

25 Bar-facing Burpees

30 Thrusters

35 Bar-facing Burpees

For Time:

Happy Monday!

20 Minutes to Establish:

3 Rep Max

Overhead Squat

21-15-9

Deadlift 275/185

Box Jump 24/20

For Time:

This is what happens when you are getting ready to start a Paleo Challenge… Oh Boy!

This WOD is for all of my peeps who LOVE “Sappy” Metcons! Free WOD Saturday bring a friend…

“Sappy WOD”

800 Meter Run

30 Box Jumps 24/20

30 Wallballs 20/14

5 Rounds

“Cindy”

5 Pullups

10 Pushups

15 Squats

15 Clean & Jerks 135/95

40 Double Unders

40 Situps

30 Double Unders

30 Situps

400 Meter Run

For Time:

Love the shirt Chris Keep up the hard work you are doing GREAT! Welcome to CrossFit Greer!

Friday Open Gym! Pick your WOD…

Or Try:

1 Muscle up the first minute, 2 the second, 3 the third, 4 the forth…. so on so forth! You get the idea

Your greatest need is God’s greatest concern. He loves you. -Tony Evans

21-18-15-12-9-6-3

Wallballs 20/14

Box Jumps 24/20

Sumo Deadlift Highpull 70/53 (Kettlebell)

For Time:

20 Minutes to Establish:

1 Rep Max Clean & Jerk

*NO POWER CLEANS*

3 Sets

1 Minute Max Rep Double Unders

1 Minute Max Rep Situps

Rest 90 Seconds between Sets

Don’t cry over the past, it’s gone. Don’t stress about the future, it hasn’t arrived. Live in the present and make it count. -Country Man

3 Sets

Max Rep HSPU

Rest 90 Seconds between Sets:

“Jackie”

1000 Meter Row

50 Thrusters 45/35

30 Pullups

For Time:

Your history doesn’t have to be your future. -Max Lucado

Jenn and Regan put on a great event this past weekend!! Great turn out Thank you to everybody that gave their support!

Deadlift

3-3-3-3-3

Programed By: CrossFit Spartanburg

115/75

400 Meter Run

25 Deadlifts

25 Hang Power Cleans

25 Front Squats

25 Push Press

25 Back Squats

25 Jerks

400 Meter Run

For Time:

Friday Open gym! Anything goes… Don’t forget WOD for a Cure is Saturday at Tyger River CrossFit. CrossFit Greer will be closed on Saturday.