CrossFit - Greenville

Tuesday, 6/1 CrossFit WOD

2010-06-01T05:52:00.003-07:00

Shoulder Press 5-5-5-5-5 reps

Tuesday, 6/1 CrossFit WOD

2010-06-01T05:52:00.001-07:00

Shoulder Press 5-5-5-5-5 reps

Friday, 5/28 CrossFit WOD

2010-05-28T06:01:00.000-07:00

"Nutts"

For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10'
200 Double-unders
Run 400 meters with a 45lb plate

Friday, 5/21 CrossFit WOD

2010-05-21T06:03:00.001-07:00

Four rounds for time of:

Run 400 meters
50 Squats

Wednesday, 5/12 CrossFit WOD

2010-05-12T05:47:00.000-07:00

Five rounds for time of:

5 Muscle-ups
135 pound Power clean, 10 reps
Run 220 meters

Monday, 5/10 CrossFit WOD

2010-05-10T09:10:00.000-07:00

Seven rounds for time of:

10 Handstand push-ups
45lb dumbbells Squat clean, 10 reps
10 L-pull-ups

Tuesday, 5/4 CrossFit WOD

2010-05-04T05:58:00.000-07:00

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Friday, 4/30 CrossFit WOD

2010-04-30T12:07:00.000-07:00

For time:

70 Burpees
60 Sit-ups
50 Kettlebell swings, 1.5 poods
40 Pull-ups
30 Handstand push-ups

Monday, 4/19 CrossFit WOD

2010-04-19T08:45:00.000-07:00

3 rounds for time of:

Walking lunge, 100 ft
50 Squats
25 Back extensions

Friday, 4/16 CrossFit WOD

2010-04-16T05:32:00.000-07:00

Four rounds for time of:

Row 500 meters
Rest 3 minutes

Thursday, 4/15 CrossFit WOD

2010-04-15T06:41:00.001-07:00

"McGhee"

Complete as many rounds in 30 minutes as you can of:
275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box

Monday, 4/12 CrossFit WOD

2010-04-12T07:27:00.000-07:00

Snatch balance 1-1-1-1-1-1-1

Friday, 04/02 CrossFit WOD

2010-04-02T09:50:00.000-07:00

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

Wednesday, 3/31 CrossFit WOD

2010-03-31T08:54:00.001-07:00

Split Jerk 1-1-1-1-1-1-1 reps

Tuesday, 3/30 CrossFit WOD

2010-03-30T08:46:00.001-07:00

Seven rounds for time of:

185 pound Front squat, 3 reps
7 L-pull-ups

Monday, 3/29 CrossFit WOD

2010-03-29T09:26:00.000-07:00

Five rounds for time of:

40 Double-unders
30 Box jumps, 24 inch box
20 Kettlebell swings, 1.5 pood

Friday, 3/26 CrossFit WOD

2010-03-26T06:02:00.001-07:00

30 Muscle-ups for time

If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

Thursday, 3/25 CrossFit WOD

2010-03-25T05:22:00.000-07:00

Snatch 1-1-1-1-1-1-1 reps

Tuesday, 3/23 CrossFit WOD

2010-03-23T06:21:00.000-07:00

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Chest-to-bar pull-up
Box jump, 30 inch box
GHD sit-up

Monday, 3/22 CrossFit WOD

2010-03-22T05:02:00.000-07:00

For time:

Row 1K
40 pound Dumbbell snatch, 50 reps
Row 750m
40 pound Dumbbell snatch, 35 reps
Row 500m
40 pound Dumbbell snatch, 20 reps

These are one-arm squat snatches, alternating arms.

Friday, 3/19 CrossFit WOD

2010-03-19T14:08:00.000-07:00

With a continuously running clock, do one pull-up and one handstand push-up the first minute, two pull-ups and two handstand push-ups the second minute, three pull-ups and three handstand push-ups the third minute... continuing as long as you are able. When you cannot complete the required number of reps for either exercise, continue only with the other as long as you are able.

Use as many sets in any order each minute as needed.

Post number of minutes successfully completed for each exercise to comments. Their sum is your score.

Thursday, 3/18 CrossFit WOD

2010-03-18T05:51:00.000-07:00

Deadlift 1-1-1-1-1-1-1 reps

Monday, 3/15 CrossFit WOD

2010-03-15T05:14:00.000-07:00

Complete as many rounds in 20 minutes as you can of:

15 Back extensions
15 Knees to elbows
95 pound Overhead squat, 15 reps

Thursday, 3/11 CrossFit WOD

2010-03-11T08:05:00.000-08:00

Three rounds for time of:

30 Double-unders
25 L-pull-ups
50 pound dumbbells Squat clean, 20 reps

Tuesday, 3/9 CrossFit WOD

2010-03-09T06:34:00.000-08:00

Five rounds for time of:

15 foot L-rope climb, 1 ascent
5 Parallette handstand push-ups
10 Overhead one-legged squats, 45 pound barbell

For the rope climb, begin seated on the ground. For the handstand push-ups, the ears should dip below hand level. For the one-legged squats, alternate legs.

Saturday, 3/6 CrossFit WOD

2010-03-06T09:51:00.001-08:00

For time:

5 Muscle-ups
95 pound Back squat, 15 reps
10 Muscle-ups
95 pound Back squat, 30 reps
15 Muscle-ups
95 pound Back squat, 45 reps
10 Muscle-ups
95 pound Back squat, 30 reps
5 Muscle-ups
95 pound Back squat, 15 reps

Tuesday, 3/2 CrossFit WOD

2010-03-02T06:08:00.000-08:00

8 rounds of:

Run 400 meters
Rest 90 seconds

Monday, 3/1 CrossFit WOD

2010-03-01T10:21:00.000-08:00

"War Frank"

Three rounds for time of:
25 Muscle-ups
100 Squats
35 GHD situps

Thursday, 2/25 CrossFit WOD

2010-02-25T05:33:00.000-08:00

Five rounds for reps of:

1 min Wall ball shots, 20 pound
1 min 15 foot rope climb
Run 400m
Rest

Start each round exactly six minutes apart. Your rest period is whatever remains after the run.

Monday, 2/22 CrossFit WOD

2010-02-22T07:29:00.001-08:00

Run or Row 5K

Friday, 2/19 CrossFit WOD

2010-02-19T06:19:00.000-08:00

Five rounds for max reps of:

2/3 Body weight thruster
Pull-ups

Thursday, 2/18 CrossFit WOD

2010-02-18T05:46:00.000-08:00

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

Wednesday, 2/17 CrossFit WOD

2010-02-17T05:17:00.000-08:00

"Tabata This!"

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Monday, 2/15 CrossFit WOD

2010-02-15T06:08:00.000-08:00

For time:
155 pound Squat clean, 15 reps
30 Toes to bar
30 Box jump, 24 inch box
15 Muscle-ups
40 pound dumbbell Push press / push jerk, 30 reps
30 Double-unders
135 pound Thruster, 15 reps
30 Pull-ups
30 Burpees
300 feet Walking lunge with 45lb plate held overhead

Thursday, 2/11 CrossFit WOD

2010-02-11T06:21:00.000-08:00

5 rounds for time:

500 m row
135 lb Power Clean, 12 reps
95 lb Thruster, 15 reps

Wednesday, 2/10 CrossFit WOD

2010-02-10T05:23:00.000-08:00

For time:

50 wall balls
25 L pull-ups
40 wall balls
20 L pull-ups
30 wall balls
15 L pull-ups
20 wall balls
10 L pull-ups

Tuesday, 2/9 CrossFit WOD

2010-02-09T05:37:00.000-08:00

Resting 60 seconds in between sets:
Back squats: 2-2-2-2-2-2-2-2-2-2

Monday, 2/3 CrossFit WOD

2010-02-08T14:41:00.000-08:00

"Stephen"

30-25-20-15-10-5 rep rounds of:
GHD sit-up
Back extension
Knees to elbow
95 pound Stiff legged deadlift

Wednesday, 2/3 CrossFit WOD

2010-02-03T07:59:00.000-08:00

"Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Tuesday, 2/2 CrossFit WOD

2010-02-02T07:11:00.000-08:00

"Griff"

For time:

Run 800 m
Run 400 m backwards
Run 800 m
Run 400 m backwards

Thursday, 1/28 CrossFit WOD

2010-01-28T05:47:00.000-08:00

Back squats 1-1-1-1-1-1-1 reps

Post loads to comments.

Wednesday, 1/27 CrossFit WOD

2010-01-27T05:47:00.000-08:00

5 rounds for time:

500 m row
135 lb. thruster, 7 reps

Tuesday, 1/26 CrossFit WOD

2010-01-26T05:35:00.000-08:00

Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep

Clean is from the ground, power or squat.

Monday, 1/25 WOD

2010-01-25T03:43:00.000-08:00

3 rounds for time:

20 thrusters

20 pull-ups

Monday, 12/21 WOD

2009-12-21T06:05:00.000-08:00

3 rounds for time:

20 box jumps
20 wall balls
20 KB swings

Thursday, 12/17 WOD

2009-12-17T05:38:00.000-08:00

"Attitude Adjuster II"

3 rounds for time:

5 Torey combos - all one motion: deadlift to power clean to push press to back squat to push press
5 tire flips - flip the tire, jump in the middle, jump out
5 sledgehammers - left arm
5 sledgehammers - right arm

Tuesday, 12/15 WOD

2009-12-15T05:46:00.000-08:00

3-3-3-3-3-3 Back squats ... increase weight each set.

(Ex. 115 lb x 3, 135 lb x 3, 155 lb x 3, etc)

Monday, 11/30 WOD

2009-11-30T09:37:00.000-08:00

3 rounds of the following:

15 deadlifts
15 hang cleans
15 push press
15 back squats

Tuesday, 11/24 WOD

2009-11-24T18:58:00.001-08:00

4 rounds for time:

20 push press (65 lb)

15 push-ups

Monday, 11/23 WOD

2009-11-23T05:51:00.000-08:00

4 rounds for time:

10 KB deadlifts
15 deadlifts (95 lb)
10 KB power cleans
10 power cleans (95 lb)

Tuesday, 10/20 WOD

2009-10-20T06:00:00.000-07:00

100 squats
30 box jumps
30 KB swings
30 sit-ups
30 power clean w/ 75/95 lbs
30 burpees
30 wall balls
800 m run

Monday, 10/19 WOD

2009-10-19T04:04:00.001-07:00

3 rounds for time:

30 overhead squats

30 box jumps

After the timed rounds, do 300 crunches.

Monday, 10/12 WOD

2009-10-12T05:43:00.000-07:00

4 rounds for time:

25 wall balls
25 KB swings

Tuesday, 10/6 WOD

2009-10-06T05:47:00.001-07:00

Complete 3 rounds for time:

50 box jumps
50 push-ups

Monday, 10/5 WOD

2009-10-05T04:27:00.000-07:00

We're back! We've moved into a great new facility at 4816 Old Tar Rd in Winterville, NC, next to the Food Lion in the Wintervillage Shopping Center.

Today's workout: complete as many rounds as you can in 20 minutes.

95 lb thrusters, 5 reps

95 lb hang cleans, 7 reps

95 lb sumo squat high pulls, 10 reps

Good luck!

Monday 8/11 WOD

2009-08-11T05:09:00.001-07:00

Deadlifts

5-5-5-5-5

Increase weight at each interval.

Monday, 7/27 WOD

2009-07-27T05:28:00.000-07:00

"Cindy"

Complete as many rounds in 20 minutes as you can:

5 pull-ups
10 push-ups
15 squats

Thursday, 7/23 CrossFit WOD

2009-07-23T05:59:00.001-07:00

Five rounds for time:

155 lb deadlift, 12 reps
155 lb hang power clean, 9 reps
155 lb push jerk, 6 reps

Monday, 7/20 CrossFit WOD

2009-07-20T06:03:00.000-07:00

For time:

50 box jumps
50 jumping pull-ups
50 DB swings, 1 pood
50 walking lunges
50 knees-to-elbows
50 push press
50 back extensions
50 wall balls
50 burpees
50 double-unders

Thursday, 7/16 CrossFit WOD

2009-07-16T06:39:00.000-07:00

Hang power cleans
1-1-1-1-1-1-1 reps

Wednesday, 7/15 CrossFit WOD

2009-07-15T05:41:00.000-07:00

5 rounds for time:

400 m run
95 lb overhead squat, 15 reps

Monday, 7/13 WOD

2009-07-13T03:48:00.000-07:00

50 wall balls

10 push-ups

40 wall balls

20 push-ups

30 wall balls

30 push-ups

20 wall balls

40 push-ups

10 wall balls

50 push-ups

Thursday, 7/9 CrossFit WOD

2009-07-09T06:12:00.000-07:00

Four rounds for time:

400 m run
50 squats

Wednesday, 7/8 CrossFit WOD

2009-07-08T06:07:00.000-07:00

Complete as many rounds as you can in 20 minutes:

2 muscle-ups
4 handstand push-ups
8 2-pood kettlebell swings

Tuesday, 7/7 CrossFit WOD

2009-07-07T13:02:00.000-07:00

21-18-15-12-9-6-3 reps
185 lb front squat
GHD sit-ups

Monday, July 6 CrossFit WOD

2009-07-06T05:53:00.000-07:00

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push jerk 5-5-5-5-5 reps

Tuesday, 6/30 CrossFit WOD

2009-06-30T08:37:00.000-07:00

"Eva" - five rounds for time:

800 m run
2 POOD Kettlebell swings, 30 reps
30 pull-ups

Monday, 6/29 CrossFit WOD

2009-06-29T14:34:00.000-07:00

1 back squat
1 shoulder press
1 deadlift

Post largest loads to comments.

Tuesday, 6/23 CrossFit WOD

2009-06-23T09:59:00.000-07:00

Front squat 3-3-3-3-3 reps.

Thursday, 6/18 WOD

2009-06-18T04:05:00.000-07:00

For time:

50 wall balls

50 pull-ups

35 wall balls

35 pull-ups

20 wall balls

20 pull-ups

Monday, 6/15 WOD

2009-06-15T06:07:00.000-07:00

2 rounds for time:

25 box jumps
10 burpees
25 push press
10 Turkish get-ups

Good luck!

Thursday, 6/11 CrossFit WOD

2009-06-11T05:59:00.000-07:00

Complete as many rounds in 20 minutes as you can:

Hang cleans, 15 reps
12 ring dips
21 sit-ups

Monday, 6/8 WOD

2009-06-08T03:59:00.000-07:00

3 rounds for time:

400 m run

50 squats

----

After, finish with:

50 push-ups

50 sit-ups

Friday, 6/5 CrossFit WOD

2009-06-05T05:50:00.000-07:00

1-1-1-1-1-1-1 deadlift reps

Post times and loads to comments.

From CrossFit.com

Tuesday, 6/2 CrossFit WOD

2009-06-02T08:27:00.000-07:00

Overhead squats

5-5-5-5-5

Post loads to comments.

From CrossFit.com

We've moved!

2009-05-28T04:27:00.000-07:00

We're excited to announce that we've moved to a new location! Core Fitness & Wellness Center is now located in Memorial Center, 4051 Memorial Drive Suite D across from Pitt Community College (next to Sheetz).

Come by and see our spacious new digs!

Thursday, 5/28 WOD

2009-05-28T04:26:00.000-07:00

3 rounds for time:

20 hang cleans
20 push press
20 back squats

Wednesday, 5/27 WOD

2009-05-28T04:24:00.000-07:00

3 rounds for time

25 box jumps
25 thrusters
25 DB swings

Friday, 5/22 CrossFit WOD

2009-05-22T05:39:00.000-07:00

Have a great Memorial Day weekend!

Three rounds for time:

800 m run
50 back extensions
50 sit-ups

Wednesday, 5/20 CrossFit WOD

2009-05-20T04:26:00.000-07:00

Four rounds for time of:
Run 400 meters
50 Squats

2009-05-18T04:00:00.001-07:00

Monday, 5/18 WOD

21, 15, 9 reps of:

Wall balls
Box jumps
Sumo dead lift, high pull
Burpees
Thrusters

Then do 50 push ups, 50 sit ups

Wednesday, 5/13 CrossFit WOD

2009-05-15T06:46:00.000-07:00

Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Monday, 5/11 WOD

2009-05-11T04:10:00.000-07:00

5 rounds for time:

400 m run

15 burpee box jumps

7 DB swings (1/3 of body weight)

Tuesday, 5/5 WOD

2009-05-05T03:50:00.000-07:00

"Cinco de Mayo"

Weighted box steps, 24" box, 45 lbs.

30, 20, 10

alternate with

DB push-ups

20, 40, 60

For time.

Monday, 5/4 WOD

2009-05-04T14:06:00.000-07:00

"Tabata Something Else"

8 intervals of pull-ups, 20 seconds each with 10 seconds rest in between.
8 intervals of push-ups, 20 seconds each with 10 seconds rest in between.
8 intervals of sit-ups, 20 seconds each with 10 seconds rest in between.
8 intervals of squats, 20 seconds each with 10 seconds rest in between.

Thursday, 4/30 CrossFit WOD

2009-04-30T04:04:00.001-07:00

21, 15, 9

Clean, 135 lbs

Ring Dips

Tuesday, 4/28 CrossFit WOD

2009-04-30T04:03:00.000-07:00

Shoulder press 1-1-1-1-1-1-1 reps

Monday 4/27 CrossFit WOD

2009-04-30T04:02:00.000-07:00

Five rounds for time:

21 sumo deadlift high pulls

21 ring dips

Thursday, 4/23 WOD

2009-04-23T04:23:00.001-07:00

For time:

50 box jumps, 24" box

50 jumping pull-ups

50 DB swings, 1 pood.

50 steps, walking lunges

50 knees-to-elbows

50 push press, 45 lb

50 back extentions

50 wall ball shots, 20 lb ball

50 burpees

50 double unders (or 100 jump rope)

Tuesday, 4/21 WOD

2009-04-23T04:22:00.001-07:00

"Torey"

Thrusters (65 lb), burpees

Rounds of 21, 18, 15, 12, 9, 6

Monday, 4/20 WOD

2009-04-20T04:09:00.000-07:00

100 ft step lunges

21 pull-ups

21 sit-ups

100 ft step lunges

18 pull-ups

18 sit-ups

100 ft step lunges

15 pull-ups

15 sit-ups

100 ft step lunges

12 pull-ups

12 sit-ups

100 ft step lunges

9 pull-ups

9 sit-ups

100 ft step lunges

6 pull-ups

6 sit-ups

Tuesday, 4/14 WOD

2009-04-14T04:33:00.000-07:00

"DT"

5 rounds

155lb deadlift, 12 reps

155lb hang clean, 9 reps

155lb push jerk, 6 reps

Thursday, 4/9 WOD

2009-04-14T04:32:00.000-07:00

3 rounds

200 m run

15 thrusters

15 sumo squat high pulls

15 wall-balls

15 burpees

Wednesday, 4/8 WOD

2009-04-14T04:31:00.000-07:00

5 rounds

20 deadlifts

20 back squats

Tuesday, 4/7 WOD

2009-04-14T04:30:00.000-07:00

100 m run

25 box jumps

25 DB swings

200 m run

20 box jumps

20 DB swings

300 m run

15 box jumps

15 DB swings

Monday, 4/6 WOD

2009-04-06T16:58:00.001-07:00

100 sit-ups

3 rounds of 18 power clean/push jerks

Thursday, 4/2 WOD

2009-04-06T16:57:00.001-07:00

200 sit-ups

100 push-ups

3 mile run

Tuesday, 3/31 WOD

2009-03-31T04:07:00.001-07:00

5 rounds of:

25 sit-ups

25 sumo squat high pulls

Monday 3/30 WOD

2009-03-30T04:36:00.000-07:00

200 m run

3 rounds of:

50 box jumps

50 hang cleans

50 push-ups

200 m run

Thursday 3/26 WOD

2009-03-30T04:35:00.000-07:00

1.5 mile run

150 sit-ups