QUEEZIE WEEZIE

Created for CrossFit Charleston's very own graphic designer, pull up dominater, and overall class goof-ball... ;) Elyse!

10-1 For Time:
Split Jerks (115/75)
Pull Ups
Floor Wipers (115/75)
HSPU
Wall Ball (20)

"There's no skeletons in my closet...BUT, there are some people in my freezer..."

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NEVER ENOUGH

For Time:
30 SDHP (115/75)
800 M Run
30 Burpees
800 M Run
30 Double Unders/Tuck Jumps

"What is your definition of achievement..."

Rich "celebrating" another year of year with the CrossFit Charleston crew...and a few burpees!

Happy Birthday Bro!

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SMELLY ZU

For Time:
20 KB Swings
40 Deadlift (205/135)
20 Hanging L Raises
40 Box Jumps
20 Thrusters (65/45)

"Is your level of sacrifice great enough to make you greater..."

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COMMIT OR QUIT

In consecutive order from 10 to 1... AFAP
Sprint 30 sec 10 Squats, 10 Push-ups,

Sprint 30 sec9 Squats, 9 Push-ups

Sprint 30 sec8 Squats, 8 Push-ups

Continuing in the fashion until you finish with a 30 sec sprint, 1 squat, and 1 push-up...

"All it takes...is all you've got..."

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TRIUMPH

TONIGHT'S SESSION WILL BE AT 6:30 pm with JOSH!
THERE WILL BE NO 5:00 pm SESSION AT THE FACILITY!

WE WILL ALSO BE ON B.E. TRACK AND FIELD, 6:30 pm FOR AN OUTDOOR WOD!

AMRAP= 20 min
5 Power Cleans
10 Pull Ups
15 Floor Wipers

"One victory at a time..."

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STRAIGHT THRU YOU

4 Rounds for Time:
15 Thrusters (95/65)
15 Ab Mat Sit Ups

"Just lightening in my veins right now..."

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LOCKED ON

3 Rounds for Time:
400m Run
10 Squat Snatch
10 Knees to Elbows
10 HSPU
10 Burpees

"If I die today...during this workout...spread my ashes in the chalk bucket..."

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LONG ROAD TO RUIN

3 Rounds for Time:
50 Kb Swings
40 Walking Lunges
30 Burpees
20 Push Press (95/65)
10 Thrusters (95/65)

"Do not become weary...and do not stray...The ultimate destination remains..."

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DARK SIDE OF THE SUN

AMRAP= 20 min (only completed rounds score)
15 SDHP (95/65)
15 K2E
15 KB Swings

"Lift your head upward...see the light...and see the reward..."

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O LIFT DAY: SQUAT CLEANS

Team Buildng Warmup
Tabata Rowing

Squat Cleans
4x4x4x4

"Are you not entertained...Are you not entertained...Is this not why you are here..."

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CROSSFIT BLOOD: CINDY

AMRAP= 20 min
5 Pull Ups
10 Push Ups
15 Squats

"This is starting to become my dream...and at that point, it will become your nightmare..."

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YOUR ESCAPE

5 Rounds For Time:
8 Push Press (135/95)
25 Double Unders
8 Hang Cleans (135/95)
400m Run

"Consider yourself my slave..."

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DEAD JUMP

10 to 1 then 1 to 10
DeadLift (185/135)
Box Jump

"I won't sweat one more drop for you..."

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BEAT FEET

For Time:
6 Rounds, Alternating Burpees and Sit Ups each round...
400 m Run
25 Burpees/Sit Ups

inspired from Crossfit main

"No one here will be spoon-fed any longer...its either drink, or drowned..."

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TRIPLET

For Time:
21-15-9
Thrusters (95/65)
Knees 2 Elbows
Box Jumps

"All that's good in me...is gone..."

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CROSSFIT BLOOD: HELEN

3 Rounds for Time
400 M Run
21 KB Swings
12 Pull Ups

"CrossFit is about INTEGRITY..."

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WEDNESDAY NIGHT SESSION CHANGES

Hey Everyone, so sorry for the inconvenience, but I REALLY need your cooperation!

I just got word that Josh has an impromptu military obligation that requires him to leave for Savannah today! So, he will not be available to teach class on 9/2!

This wouldnt be a problem, except, I'll be teaching class out on Daniel Island for the evening as part of the Get Fit program! Unfotunately, I can't be two places at once!

Both morning sessions will run as planned, but if you planned on attending the evening session, I encourage you to join us out at Bishop England Track and Field at 6:00 pm! Its always an awesome time, and we always have a great turnout!

Thank you so much for your support and I again apologize! Please feel free to shoot an email or call with any questions!

Love you all, and thank you for being a part of the CrossFit Charleston "Fam"!
WG

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OWN IT

10-9-8-7-6-5-4-3-2-1
Burpees
Hang Cleans (135/95)
Box Jumps
Hanging L Raises
1 Arm KB Thruster (30#)

"It's all yours to have...all you gotta do is want it bad enough to come take it..."

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