FREIGHT TRAIN

4 Rounds For Time
15 Ring Pull Ups
15 Pirouette Push Ups
200 m Sprint

"All day, everyday..."

K Reid, if you show up tonight, you are getting beat down; J.H

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GUT SHOT

For Time:
18 Deadlifts (185/135)
12 Burpees
6 Kb Swings

12 Deadlifts
6 Burpees
18 Kb Swings

6 Deadlifts
18 Burpees
12 Kb Swings

"Just when you think that you're down and out...inspiration comes from within..."

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GUT IT OUT

4 Rounds For Time:
400m Run
20 Push Ups
20 Floor Wipers
20 Stiff Leg Deadlifts

"I dare you to tell me to walk through FIRE..."

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MAYHEM

4 Rounds for Time:
15 Hang Squat Cleans
7 Navy Seal Push Ups

"It looks like the path of destruction from a raging, violent storm..."

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THE DRIVE

AMRAP= 20 min
Burpees x10
Deadlift x15 (165/115)
Gymnastics Bridge x5

"1000 mph, and there's no rest stops..."

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MADISON'S RAGE

AMRAP= 20 min
5 OVH Squats
10 DB Snatch
15 Hanging Leg Raises

"It's slowly building up...eating away at your insides..."

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BLEED IT OUT

10 to 1
DeadLift (205/135)
Push Up
Box Jumps

"Do not waver...Do not quit...Keep pressing towards the ultimate goal..."

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CROSSFIT BLOOD: HELEN

3 Rounds For Time:
400m Run
21 KB Swings
12 Pull Ups

"Its fun...kinda like getting kicked in crotch..."

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LUCKY 7's

AMRAP= 15 min
7 SDHP (95/65)
7 Push Ups
7 Lateral Box Jumps

"Don't pace yourself...PUSH YOURSELF..."

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CROSSFIT BLOOD: G.I. JANE

For Time:
100 Burpee Pull Ups

"Its not always pretty, and its not always fun...but its always rewarding..."



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FIERCE

3 Rounds for Time
50 Double Unders
25 Push Press
25 Floor Wipers
25 Front Squats
25 KB Clean

"Inspiration can come in many forms...what is yours?..."

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TRUE

4 Rounds for Time:
20 MB Squat Clean to Press (20)
15 Navy Seal Pushups
20 KB Swings (50/30)
15 Hanging L Raises

"This is as REAL is you want it to be..."

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DEADLIFT/BURPEE

5 Rounds for Time
10 Deadlifts (205/155)
10 Burpees

"Set your mind from the start...accept nothing less than your absolute best..."

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CROSSFITTER OF THE MONTH: ELYSE SALAMON

How long have you been CrossFitting?
Since October 2008. Oh my goodness, that's 9 months! I could of had a baby....but I learned to do pull ups instead.

Favorite Exercise/WOD? Anything with pull ups! I'm in love with Cindy (but don't tell Bob).

Least fav exercise/WOD? One with a lot of running.

What the biggest improvement in your CrossFit game have you seen?
Pullups, of course! With Crossfit, I feel I see improvement all the time and that's a great feeling! Keeps me working hard.

What lifestyle/behavioral/health improvement have you seen from CrossFit?
I've never felt stronger, I have a lot more energy, generally feel happier and I'm honestly quite proud of "my guns" (as my husband calls them). There are a lot of girls at the beach thinner than I am, but I feel good knowing I could kick their tiny non-squatting behinds. :) I've also noticed I rarely get sick.

Coolest place you've ever did CrossFit?
On the kitchen table.

Future CrossFit goals?
To complete a WOD in a full chicken outfit. Also, don't laugh, I'd really like to get serious and try for the games.

Future life goals related to CrossFit or not?
Keep on Crossfitting no matter where like takes me. A lifetime goal of mine is to do long term mission work in Central America (and arrive there via sailboat)... so tres, dos, uno... Crossfit. Short term goals are to learn Spanish and also to get my dusty guitar out from under the bed and get back to the level of playing I was at several years ago.

What one thing would you say you love about CrossFit, to tell someone who doesn't do it yet?
I love the competitiveness of the workouts and love the results. Not competitive? You will be soon!

If you had a CrossFit nickname what would you want it to be? And Y?
I think I'd rather be given a nickname otherwise it might be something dumb like... Mias Es Enfronta Yors. (this is not Spanish, just read it fast!) hahaha

Elyse, you are an inspiration to us all and we LOVE having you at CrossFit Charleston! We are looking forward to your continued success with CrossFit, and also wish you the best with wherever life takes you! Thank you for your amazing support and for ALWAYS making us laugh! Training for the Games starts in September, have your chicken suit ready! ;)

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RESISTANCE

5 Rounds for Time:
10 Pull Ups
20 Thrusters
30 Renegade Rows/Arm
40 OVH Lunges

"For whatever overcomes a man, to that he is enslaved...BE FREE..."

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NEVER ENOUGH

For Time:
30 SDHP (115/75)
800 m Run
30 Burpees
800 m Run
30 Double Unders

"Will you be the sheep, or the wolf..."

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WHATEVER IT TAKES

AMRAP= 20 min
5 Front Squats (135/95)
10 KB Swings (50/30)
15 Hanging L Raises

"There is nothing that can sway you... and there is nothing that can stop you..."

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GRIND

30 Reps For Time:
1 Power Clean + 1 Push up

"What will you do to be better today..."

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DISCIPLINE

400m Run to start each round
21-15-9
Box Jumps
Shoulder Press
Ab Mat Sit Ups

"Some people do everything possible to avoid extremes...others EMBRACE them..."

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the strongHOLD: Heat of Battle...

the strongHold: Heat of Battle

I had a conversation today that will forever change the way I strive towards the upcoming goals or aspirations in my life!.
For quite some time now I have been struggling day in and day out with one particular item of my world. For privacy purposes, I'm not going to share with you the exact details, but just know that this obstacle has been the catalyst of heartache, mental and physical drain, and an overall sense of "how am I ever going to get through this" type of attitude for the past 6 months of my life. It slowly is killing me, and I now realize that my approach to solving the problem needs to change immediately! "I" have to let go...

Now, don't get me wrong, I have done my share of work on this particular issue! This obstacle is so near and dear to my heart that I have tried to plan it out perfectly so that every little peace falls into place, "just as it should". I have put in the man hours, I have done the small things, I have made the calls, I have exhausted my resources, and most recently I have sat back and been "patient!" My thought process was that, the more I did and the more I controlled, the smoother the sailing! I was structured, I was time-lined, and I had a vision of exactly how everything was to work out!

But today, during this conversation, I realized I was forgetting 2 major things...Instinct and God.
With such an outlined plan, I had no room for flexibility. In my small world, I had only one, maybe two solutions at the end of a long and dark tunnel. I was not able to move and shift as life sometimes requires. I was stuck. Stuck in my own, self-controlled world! Life can sometimes be compared to a battlefield, and on a battlefield, the most perfectly placed plans can quickly go haywire, and in the heat of battle, its the person who acts on instinct that rises victorious!
Also, its a person with faith, that lays down his plans, puts down his pen and his expectations, and realizes that God is in control of the moments of his life! Trusting in the work of the Lord on your life allows a freedom to work at the things you want, but also the knowledge that everything is in His time and not our own! I person who rests His life in the hands of God will always rise victorious!

As for now, I'm giving up! Better words may be, I'm giving in! Giving in to the fact that life is constantly changing and will always throw you a curve ball when you are looking for the fastball! Giving in to the fact God has already placed so many wonderful blessing in my life, that I know that He will provide in this instance as well! Giving into the fact that it will be on His timing, in His situation, and only by His grace!

I'm sure there is an area of your life that you have been trying desperately to control with all your might, and still, you are tired! I'm asking you now, to give in! Give in, go with your instinct through the twists and turns, and ask God to guide the steps of your life! Losing control never felt so good, and YOU WILL RISE VICTORIOUS!

In health and God Bless,
WG

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THE ROCK

4 Rounds for Time
10 Deadlift (225/185)
20 L Raises
30 Pushups
100 Rope Jumps

"GET RAW..."

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PAIN TRAIN

3 Rounds for Time
10 Thrusters
20 yard Sprint
10 Burpees
20 Yard Sprint
10 KB Swings
40 Yard Sprint back to Start

"You better be on the right side of the tracks..."

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CROSSFIT BLOOD: TABATA SOMETHING ELSE

Tabata Method
Pull Ups
Push Ups
Sit Ups
Squats

Take 1 best score from each exercise, add 4 scores at the end to get your total.

"OH GAWD..."

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