Block Clean, off the knee. pull+rep

3 min AMRAP

3 Power Cleans (135lb)
6 Push Ups
9 Squats

5 Rounds

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7 6 6 5 6

Two 3/4 – 1 mile hill repeats, holding fastest possible pace without deviating more then 1 minute and recovering 1 min before descending hill easy. Repeat after 1 min recovery at bottom of hill… treadmill use 7% grade, recover 2 min and repeat

Used a distance of .75 miles on treadmill at 7.0 incline:
1) 7:30 (10:00 pace)
2) 7:27 (10:00 pace, until speeding up for last .05m, then sped up)

This is probably my least favorite CFE workout.

200m walking lunges
50 push-up games
50 situps
200m walking lunges

Almost 12 months we set a goal to reach 100 members at CrossFit Steele Creek within our first year. After ALOT of hard work, blood, sweat and tears from all of our trainers and members we have reached 102 members as of last week! Whether you started with us from day 1 in Tega Cay, or just joined last week we cannot thank you enough for what you have done to help us get to where we are today!

SO, in order to give you an appropriate “thank you” for reaching our goal of 100 members, without further adieu;

“Angie”

100 Pull ups

100 Push ups

100 Abmat Sit ups

100 Squats

“Angie”

100 Pull ups(mod)

100 Push ups

100 Abmat Sit ups

100 Squats

15km(9.3miles) ride at medium tempo = 28:30s or less

5 rounds:
- 20 air squat
- 20 push ups
- 20 sit ups

5 toiston sarjoja tekniseen maksimiin saakka ja takaisin alas sieltä

Did 10 extra Back squats, dips and push ups. Put on some more weights on the last 20 Back squats.

“Angie”

100 Pull ups

100 Push ups

100 Abmat Sit ups

100 Squats

Double band for pullups