Saturday-8/01/09
Posted in General on July 31st, 2009800M RUN
50 THRUSTERS (45LBS)
30 PULL UPS
800M RUN
25 THRUSTERS
15 PULL UPS
FOR TIME
Crossfit Alliance
Greenville, SC
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Thursday 7/30
Posted in General on July 30th, 2009SDHP 10
Overhead press/push press 10
Pushup 10
AMRAP 20 minutes
SATURDAY-08/01/09
Posted in General on July 30th, 2009800M RUN
50 THRUSTERS (45LBS)
30 PULL UPS
800M RUN
25 THRUSTERS
15 PULL UPS
FOR TIME
Wednesday 7/29
Posted in General on July 29th, 2009Kettlebell Swings 20reps
Burpees 20 reps
AMRAP in 10 minutes
rest 2 minutes
Run 400 meters
15 squats
10 pushups
5 pullups
AMRAP in12 minutes
Rest 2 minutes
SDHP 10 reps
Overhead Press 10 reps
Pushups 10 reps
AMRAP in 10 minutes
SATURDAY-07/25/09
Posted in General on July 23rd, 2009ZOMBIE HELEN
3 ROUNDS FOR TIME
400M RUN
21 DEADLIFTS@BODYWEIGHT
12 DEAD HANG PULL UPS
SATURDAY-07/18/09
Posted in General on July 16th, 2009THERE WILL NOT BE A SATURDAY CLASS HELD AT CROSSFIT ALLIANCE. WE WILL BE HEADING TO CROSSFIT SPARTANBURG TO HELP CELEBRATE THERE GRAND OPENING. IF ANYONE NEEDS A RIDE OR DIRECTIONS CALL BEN AT 864-201-0477.
Wednesday July 15th
Posted in General on July 15th, 2009Pullup, Pushup, Situp Ladder
Pullups 1,2,3,4,5,6,7,8,9,10 then back down 9,8,…1
Pushups 2,4,6,8,10,12,14,16,18,20 then back down 18,16,…2
Situps 3,6,9,12,15,18,21,24,27,30, then back down 27,24,…3
Max time 30 minutes
Monday July 13th
Posted in General on July 13th, 2009Overhead Press (strict) 1 minute
Rest 1 Minute
Front Squat 1 minute
Rest 1 minute
4 Rounds
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