AMRAP=20 min
5 Split Jerks (115/75)
250 Row
"Or is it just a beautiful nightmare..."
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10.29.2009
10.28.2009
GET OUT
OUTSIDE WOD TONIGHT!! Because its still 80 degrees in this town!! Let's enjoy it!
Where: Daniel Island, Bishop England Track
When: 6:00-7:00 pm, Rain or Shine...
What: Kettlebells, J Ropes, Med Balls, Tires, and Track... we'll take care of the rest!
"Achievement lies within the reach, of those, who reach beyond themselves..."
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Where: Daniel Island, Bishop England Track
When: 6:00-7:00 pm, Rain or Shine...
What: Kettlebells, J Ropes, Med Balls, Tires, and Track... we'll take care of the rest!
"Achievement lies within the reach, of those, who reach beyond themselves..."
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10.27.2009
HOMEWRECKERS
40 Reps For Time (95/65)
Power Clean+2 Lunges+Push Press+Front Squat
"How will you live your dash..."
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Power Clean+2 Lunges+Push Press+Front Squat
"How will you live your dash..."
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10.26.2009
"300"
For Time:25 Pullups
50 Deadlift (135/95)
50 Push Ups
50 Box Jumps
50 Floor Wipers
25 KB Clean+Press/Arm
25 Pull Ups
"I wont turn away...I won't duck and run..."
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10.24.2009
SEEING RED
4 Rounds For Time
400M RUN
10 Power Snatch (95/65)
15 Squats
80 yards Farmer Walk (50/30)
20 Pull Ups
"Sometimes it nots what you hear or say...but all it takes...is only what you see..."
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400M RUN
10 Power Snatch (95/65)
15 Squats
80 yards Farmer Walk (50/30)
20 Pull Ups
"Sometimes it nots what you hear or say...but all it takes...is only what you see..."
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10.22.2009
SALVATION THRU PERSPIRATION
For Time:
800m Run
30 Push Ups
30 Thrusters
30 Squats
30 Push Press
30 Knees to Elbows
30 Renegade Rows
30 Double Unders
30 SDHP
800m Run
"There's something so pure about it all..."
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800m Run
30 Push Ups
30 Thrusters
30 Squats
30 Push Press
30 Knees to Elbows
30 Renegade Rows
30 Double Unders
30 SDHP
800m Run
"There's something so pure about it all..."
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10.21.2009
CROSSFIT BLOOD: FRAN
21-15-9 For Time:
Thrusters (95/65)
Pullups
"Time to reach down and dig out what's been killing me..."
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Thrusters (95/65)
Pullups
"Time to reach down and dig out what's been killing me..."
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10.20.2009
PLAN OF ATTACK
5 Rounds for Time:
10 OVH Squats (95/65)
10 Db Cleans (40/25)
10 Planche Push Ups
10 Hanging L Raise
"Will you make it through...to the other side..."
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10 OVH Squats (95/65)
10 Db Cleans (40/25)
10 Planche Push Ups
10 Hanging L Raise
"Will you make it through...to the other side..."
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10.19.2009
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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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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10.17.2009
FIGHT OR FLIGHT
For time:
(95/135)
400 meter run
10 Push Press
9 Hang Clean
8 Front Squat
7 SDHP
6 Push Jerk
5 Your Choice
4 Front Rack Lunges
3 Dead Lift
2 Power Cleans
1 Shoulder Press
400 meter run
When the time comes you're either irreplaceable or expendable...YOU CHOOSE!!!
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(95/135)
400 meter run
10 Push Press
9 Hang Clean
8 Front Squat
7 SDHP
6 Push Jerk
5 Your Choice
4 Front Rack Lunges
3 Dead Lift
2 Power Cleans
1 Shoulder Press
400 meter run
When the time comes you're either irreplaceable or expendable...YOU CHOOSE!!!
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10.15.2009
AFFLICTION
For Time:
30 Burpees
60 KB Swings (50/30)
30 Pull Ups
60 Box Jumps
30 Ball Thrusters
"I will not fall...I will not break..."
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30 Burpees
60 KB Swings (50/30)
30 Pull Ups
60 Box Jumps
30 Ball Thrusters
"I will not fall...I will not break..."
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10.14.2009
TOE THE LINE
100 Reps for Each, any order
Squat Clean to Overhead (75/55)
Ab Mat Situps
"Worst part of any challenge is being mentally defeated before even starting to conquer it..."
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Squat Clean to Overhead (75/55)
Ab Mat Situps
"Worst part of any challenge is being mentally defeated before even starting to conquer it..."
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10.13.2009
RUN WORK
4 Rounds, 2 min rest between each
Max Effort: 400m run
"There's nothing fake here...what you see is what you get..."
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Max Effort: 400m run
"There's nothing fake here...what you see is what you get..."
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10.12.2009
STAND ALONE
4 Rounds for Time:
15 SDHP (65)
15 Box Jumps
15 Navy Seal Push Ups
"Everything I did was for you...Everything you said was a lie...Who's your hero today?..."
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15 SDHP (65)
15 Box Jumps
15 Navy Seal Push Ups
"Everything I did was for you...Everything you said was a lie...Who's your hero today?..."
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10.09.2009
BIRTHDAY THROWDOWN
It's Josh's 26th...!
Ya, i know, he looks a lot older than his age, huh?
Come chill with us TOMORROW NIGHT (SAT) at 7:30pm at Giuseppe's Restaurant in Mt. Pleasant. They have some dynamite food there, (AHHH...PIZZA) and the beer is always cold too! This dude deserves an awesome birthday so we'd love to see everyone there! Bring whoever...RSVP if your def in...thanks!
Josh said to bring lots of gifts also! His shirt size is small and his fav color is pink...just fyi!
3...2...1...CrossFit Party!
God bless,
WG
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Ya, i know, he looks a lot older than his age, huh?
Come chill with us TOMORROW NIGHT (SAT) at 7:30pm at Giuseppe's Restaurant in Mt. Pleasant. They have some dynamite food there, (AHHH...PIZZA) and the beer is always cold too! This dude deserves an awesome birthday so we'd love to see everyone there! Bring whoever...RSVP if your def in...thanks!
Josh said to bring lots of gifts also! His shirt size is small and his fav color is pink...just fyi!
3...2...1...CrossFit Party!
God bless,
WG
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10.08.2009
FREE FALL
For Time:
500 Jump Rope
100 WTD Walking Lunges
50 Knees to Elbows
50 KB Swings
100 100 Walking Lunges
500 Jump Rope
"Line your feet up...swings your arms back and forth...bend the knees a little...and then JUMP..."
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500 Jump Rope
100 WTD Walking Lunges
50 Knees to Elbows
50 KB Swings
100 100 Walking Lunges
500 Jump Rope
"Line your feet up...swings your arms back and forth...bend the knees a little...and then JUMP..."
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10.07.2009
WAR CRY
4 Rounds for Time
10 Squat Snatch (95/65)
10 Push Press (95/65)
10 Floor Wipers (95/65)
400m Run
"Once you've heard it...it's already too late..."
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10 Squat Snatch (95/65)
10 Push Press (95/65)
10 Floor Wipers (95/65)
400m Run
"Once you've heard it...it's already too late..."
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10.06.2009
O LIFT DAY: SQUAT CLEANS
Squat Cleans
4x4x4x4x4
"Stop playing "nice" with the bar..."
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4x4x4x4x4
"Stop playing "nice" with the bar..."
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10.05.2009
CROSSFIT BLOOD: FILTHY 50
50 Reps of each, For Time:
Box Jumps
Jumping Pull ups
KB Swings
K2E
Push Press
Back Extensions
Wall Ball
Burpees
Double Under
"How much are you willing to take...what will finally break you..."
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Box Jumps
Jumping Pull ups
KB Swings
K2E
Push Press
Back Extensions
Wall Ball
Burpees
Double Under
"How much are you willing to take...what will finally break you..."
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10.01.2009
NEXT LEVEL
21-15-9
Hang Clean (115/75)
Box Jumps (36/24)
Wtd Burpees (40/20)
"If not NOW...then when...If not YOU...then who..."
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Hang Clean (115/75)
Box Jumps (36/24)
Wtd Burpees (40/20)
"If not NOW...then when...If not YOU...then who..."
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