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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11.30.2009
11.27.2009
SMOKED
4 Rounds for Time:
4 BW Deadlift
8 Burpees
12 Pull Ups
16 Box Jumps
"Fire always makes things a little more intersting...light yours..."
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4 BW Deadlift
8 Burpees
12 Pull Ups
16 Box Jumps
"Fire always makes things a little more intersting...light yours..."
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11.25.2009
CROSSFIT BLOOD: GRACE
30 Reps for Time:
Clean to Overhead (135/95)
"You'll never quit...not til your last gasping breath..."
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Clean to Overhead (135/95)
"You'll never quit...not til your last gasping breath..."
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11.24.2009
CONQUER OR BE CONQUERED
For Time:
400m Run
20 Pull Ups
25 Thrusters
30 KB Swings
400m Run
20 SDHP
25 Push Ups
30 Floor Wipers
250 Jump Rope
"Now is NOT the time to run and hide..."
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400m Run
20 Pull Ups
25 Thrusters
30 KB Swings
400m Run
20 SDHP
25 Push Ups
30 Floor Wipers
250 Jump Rope
"Now is NOT the time to run and hide..."
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11.23.2009
1000 PLUS
3 Rounds for Time:
50 KB Swings (50/30)
25 Lunges
25 Box Jumps
25 Push Ups
1000m Row/800m Run
"You better believe it..."
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50 KB Swings (50/30)
25 Lunges
25 Box Jumps
25 Push Ups
1000m Row/800m Run
"You better believe it..."
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11.19.2009
SICKNESS
10 to 1
Burpee/Box Jump
Deadlift (205/155)
"It's sick, twisted, and even inhumane...and thats why you love it..."
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Burpee/Box Jump
Deadlift (205/155)
"It's sick, twisted, and even inhumane...and thats why you love it..."
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11.18.2009
INFERNO
10 Rounds For Time:
200m Run/250m Row
5 DB Snatch/Side (50/30)
10 Push Ups
10 Floow Wipers (45)
"One little spark and this place'll go up like the 4th of July..."
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200m Run/250m Row
5 DB Snatch/Side (50/30)
10 Push Ups
10 Floow Wipers (45)
"One little spark and this place'll go up like the 4th of July..."
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11.17.2009
THE PROMISE
21-15-9
Squat Cleans (115/75)
KB Thrusters
"Success is NEVER a given...the only guarantee...is the pain and sacrifice..."
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Squat Cleans (115/75)
KB Thrusters
"Success is NEVER a given...the only guarantee...is the pain and sacrifice..."
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11.16.2009
DAWN OF THE DEAD
AMRAP=20 min
5 Pull Ups
10 Push Press (95/65)
10 Single Arm KB Swing/Side (50/30)
5 Ab Mat Sit Ups
"The early bird gets the worm..."
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5 Pull Ups
10 Push Press (95/65)
10 Single Arm KB Swing/Side (50/30)
5 Ab Mat Sit Ups
"The early bird gets the worm..."
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11.12.2009
DIRT
8 Rounds
Max Reps 30 sec: Thrusters
Max Distance 30 Sec: Sprint
"Ok, you wanna burn...LET'S BURN..."
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Max Reps 30 sec: Thrusters
Max Distance 30 Sec: Sprint
"Ok, you wanna burn...LET'S BURN..."
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11.11.2009
UNITED WE STAND
A special thanks to all veteran's today! What an amazing group of young men and women, willing to sacrifice it all selflessly, in the name of this wonderful country! God bless you all, may you stay safe, and forever know how grateful we truly are for everything you have done!
Teams of 2, all weights (45/25), For Time:
10 Burpees
15 Plate Squat Clean and Press
20 WTD Ab Mat Situps
10 Burpees
15 OVH Lunges/Leg
20 WTD Ab Mat Situps
10 Burpees
15 Box Jumps
20 Ab Mat Situps
10 Burpees
15 Plate Swings
20 WTD Ab mat Situps
Both team members must complete all reps, before moving onto new exercise. Total time per team will be recorded
"Alone we will always fail...but be united with Him and others... and our souls, minds, and bodies are strengthened exponentially..."
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Teams of 2, all weights (45/25), For Time:
10 Burpees
15 Plate Squat Clean and Press
20 WTD Ab Mat Situps
10 Burpees
15 OVH Lunges/Leg
20 WTD Ab Mat Situps
10 Burpees
15 Box Jumps
20 Ab Mat Situps
10 Burpees
15 Plate Swings
20 WTD Ab mat Situps
Both team members must complete all reps, before moving onto new exercise. Total time per team will be recorded
"Alone we will always fail...but be united with Him and others... and our souls, minds, and bodies are strengthened exponentially..."
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11.10.2009
THE ROCK
4 Rounds for Time:
10 Deadlift (205/155)
20 K2E
30 Pushups
100 Rope Jumps
"Build the foundation of strength...with hardwork and discipline..."
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10 Deadlift (205/155)
20 K2E
30 Pushups
100 Rope Jumps
"Build the foundation of strength...with hardwork and discipline..."
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11.09.2009
MADISON'S RAGE
AMRAP= 20 min
5 OVH Squats (95/65)
10 DB Snatch (50/35)
15 Hanging L Raise
"You'll never take mine...you'll never stop me..."
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5 OVH Squats (95/65)
10 DB Snatch (50/35)
15 Hanging L Raise
"You'll never take mine...you'll never stop me..."
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11.05.2009
CROSSFIT BLOOD: FIGHT GONE BAD
3 Rounds, 1 min work stations for Max reps, 1 min rest b/w rounds...
Rower (Cals)
Push Press (75/45)
Box Jumps
Wall Ball
SDHP (75/45)
Total points of all rounds will be added for participant's final score.
"You better come out swingin'...cuz no one looks good with a black eye..."
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Rower (Cals)
Push Press (75/45)
Box Jumps
Wall Ball
SDHP (75/45)
Total points of all rounds will be added for participant's final score.
"You better come out swingin'...cuz no one looks good with a black eye..."
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11.04.2009
GET OUT: TEAM WOD AT DI
We're gettin' swole out at Daniel Island tonight...
All are welcome...All Newbies are FREE!!
WHEN: 6:00-7:00pm
WHERE: Bishop England Track (drive past school, then its on left)
BRING: Water...and some CrossFit Attitude! We'll supply rest!
We'll be pushing the limits with a team-based WOD! You know how we do it!
Call us if you have questions...724-882-8169
"Change happens when the pain of the change, is less then the pain of staying the same..."
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All are welcome...All Newbies are FREE!!
WHEN: 6:00-7:00pm
WHERE: Bishop England Track (drive past school, then its on left)
BRING: Water...and some CrossFit Attitude! We'll supply rest!
We'll be pushing the limits with a team-based WOD! You know how we do it!
Call us if you have questions...724-882-8169
"Change happens when the pain of the change, is less then the pain of staying the same..."
Post all scores/times/reps/loads/modifcations to comments.
11.03.2009
END OF THE BEGINNING
10 Rounds for Time:
5 Power Cleans (135/95)
7 Burpees
"Every moment, every second in your life...can either be the start or the finish..."
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5 Power Cleans (135/95)
7 Burpees
"Every moment, every second in your life...can either be the start or the finish..."
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11.02.2009
DARK SIDE OF THE SUN
AMRAP= 20 min
15 SDHP (95/65)
15 K2E
15 KB Swings (50/30)
"Success, failure, win, loss, good, bad...is all in the attitude of the mind..."
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15 SDHP (95/65)
15 K2E
15 KB Swings (50/30)
"Success, failure, win, loss, good, bad...is all in the attitude of the mind..."
Post all scores/times/reps/loads/modifcations to comments.
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