PULSE

4 Rounds For Time:
8 Squat Cleans (135/95)
8 Box Jumps

"The finest line between life and death...lies between one beat to the next..."

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CONFIRMATION

REMINDER: THERE WILL ONLY BE ONE SESSION TONIGHT....5PM! LETS GET IN, TRAIN HARD, THEN GO EAT TACOS!!

10 Rounds For Time:
5 Burpees
15 KB Swings
15 WTD Sit Ups
5 Back Bridges

"Make no exceptions for who are...what you want...or what you stand for..."

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GUT IT OUT

4 Rounds For Time:
400m Run
20 Push Ups
20 Floor Wipers
20 Stiff Leg Deadlifts (135/95)

"Get back to being the best you can be...EVERYDAY..."

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BAD SANTA

Teams For Time:
800m Run
150 Squats
50 Push Press (95/65)
150 KB Swings (50/30)
50 Pull Ups
150 WTD Situps (95/65)
800 Run

"There's nothing warm and fuzzy about this one..."

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BAD INTENTIONS

5 Rounds for Time:
25 Deadlifts 135/95
25 Push Ups
25 Lunges/Leg
25 Leg Raises

"I confess....I'm always afraid ...of what's inside my head..."

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KNOCKOUT

For Time:
30 Thrusters (95/65)
20 K2E
10 D.U.

20 Thrusters
10 K2E
30 D.U.

10 Thrusters
30 K2E
20 D.U.

-CrossFit Charleston Union III WOD
-Miss ya bro, keep it up, and thanks for the inspiration!

"Keep that chin tucked...this could be lights out quick..."

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ROGUE

4 Rounds for Time:
5 Turkish Get Ups/side (35/20)
10 Burpees
10 DB Squat Clean to Press
400m Run/500m Row

"We will not waver...we will not change...we WILL set the example..."

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O-LIFT DAY: PUSH PRESS + CON

Tabata Warmup

Push Press
5x5x5x5

Met Con:
10 Min
3 Burpees
6 Box Jumps
9 Deadlifts (225/135)

"I've never been more alive than right now..."

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DEFINE YOURSELF

30 Reps alternating 1 for 1...
Power Clean (205/115)
Push Up

"Knee deep, in the trenches of hell...crawling step by step...into the light..."

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BEAT FEET

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

"CrossFit weeds out the weak...and not just muscular weaknesses...but it preys on the weakness in the mind of the invidual as well..."

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JUST NOT RIGHT

3 Rounds for Time:
20 Hang Squat Cleans (95/65)
50 WTDLunges (30)
50 Hanging Leg Raises
20 Push Presses (95/65)

"Remember...a dog in the hunt...doesnt realize it has flies..."

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8 SECOND RIDE

8 Rounds for Time:
8 Pushups
8 Thrusters (115/75)

"You're about to feel the wrath of a 1000 lbs of fury..."

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QUEEZIE WEEZIE

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

"Never make excuses for what you like...the things you do...or where your passion lies..."

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ONE WAY TO HELL

5 Rounds for Time:
500m Row/400m Run
10 Hang Power Snatch (95/65)
10 K2E
10 CG Push Ups

"Go ahead and try to stop me...."

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LETHAL INJECTION

21-15-9
Thrusters (95/65)
Burpees
Hanging Knee Tucks

"Never just a slow drip...."

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STAND ALONE

4 Rounds for Time:
15 SDHP (65)
15 Box Jumps
15 Navy Seal Push Ups

"Your reputation is what people SAY about you...your character is what God KNOWS about you..."

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