Max Effort for 7 Rounds... 1 min rest between each
200m Sprint
9 Body Weight Deadlifts
"Its easy to get lost along the way...but for every brave step you take...you are sure to find more of your yourself along the way...
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1.28.2010
1.27.2010
FILTHY 50
50 Reps of Each For Time:
Box Jumps
Jumping Pull Ups
KB Swings
Walking Lunges
K2E
Push Press
Ab Mat Situps
Wall Ball
Burpees
Double Unders
"It's time to get washed clean..."
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Box Jumps
Jumping Pull Ups
KB Swings
Walking Lunges
K2E
Push Press
Ab Mat Situps
Wall Ball
Burpees
Double Unders
"It's time to get washed clean..."
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1.26.2010
ONE WAY TO HELL
5 Rounds for Time:
500m Row/400m Run
10 Hang Power Snatch (95/65)
10 K2E
10 CG Push Ups
"One of the great components of CrossFit...is creating an internal competition within youself...a realistic desire to become better than you once were..."
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500m Row/400m Run
10 Hang Power Snatch (95/65)
10 K2E
10 CG Push Ups
"One of the great components of CrossFit...is creating an internal competition within youself...a realistic desire to become better than you once were..."
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1.25.2010
HARD ATTACK
5 Rounds for Time:
10 Burpees
15 SDHP (95/65)
10 Hanging L Raises
15 Squat Jump to Shoulder Press (45/25)
"Full speed ahead..."
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10 Burpees
15 SDHP (95/65)
10 Hanging L Raises
15 Squat Jump to Shoulder Press (45/25)
"Full speed ahead..."
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1.24.2010
NEW LOGO/PRE-ORDER T-SHIRTS...
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CrossFit Charleston "Crew"...we're gettin' some new threads!!!
Front Neckline: "CROSSFIT CHARLESTON"
Back: Logo and "REAL.RAW.RELENTLESS"
Check out the tee above, with our brand new and official, CrossFit Charleston Logo! The "REAL.RAW.RELENTLESS Cross" displayed on the shoulder of the tee, symbolizes everything our group is about! Just like our orignal tribal tees, these shirts will be awesome for in the street, or during the WOD! We will be doing Men's and Women's cut tees, and this time we will be taking pre-orders only! I will be meeting with the screen printers this week, and will have a price for the tees soon following!
I hope all of you really enjoy the new logo, and are excited to wear the shirts with pride! All of YOU are what make this group possible, and now, whether you're sweatin' in the gym or rockin the streets, we got the "Cross" set us apart from the rest!
YOU ARE CROSSFIT CHARLESTON...so now get the shirt to prove it!!
Looking forward to seeing a little sweat on these tees!!
Love you all!
In health and God Bless,
WG
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1.21.2010
WALK FOR WATER...MARCH 20th
On Saturday March 20, 2010 Water Missions International is hosting a fundraising, 3.5 mile walk to benefit the thousands of lives and families so devastatingly affected by the earthquake in Haiti. These people live in conditions that most of us could never dream of, and now more than ever, what little they did have, is gone. Help, healing, and recovery is paramount for the people of this land, and it is our obligation, as a community, to realize how truly blessed we are, and to give everything we can...
Water Missions International works to bring clean water to places where there isn't any! After a terrible tragedy, such as this earthquake, clean water is the most essential component to starting back on the road to recovery. Water Missions International makes man-made water-filtration units that have the ability to clean thousands of gallon of waters each day. Just think of how precious a few gallons of CLEAN water could be to a family who is truly in need!
That's why we are going to do everything we can do to help! We will be coming together as a team, filling our buckets of water, and taking to the streets! Yes, we're carrying water as we walk! Obviously, an even more important element of all this, is our goal to raise funds, to help send these filtration units to Haiti! CrossFit Charleston is an officially registered team on the walk website, and we have a goal of raising $1,000! I know we can do this, and I'm actually hoping for a little more! Everyone is open to join our team, pledge, and walk with us on that Sat! I really want to see how strong this group is by giving this cause 100% effort! The know all of you, and I know the result of your work will be amazing! Listed below are step-by-step directions on how to join our team and make a donation! I thank all of you in advance! God bless you and your givings, and please know how much it means to me to know a group of people who have such big hearts for others in need, and are willing to sacrifice for a greater cause!
Directions for Registering with CrossFit Charleston Walk Team:
Go to www.watermissions.org/walk-for-water
Click on Walk for Water Charleston
Click on "Make a Donation" (left hand side)
Click "Donate towards a Team or Individual's Goal"
In the team search bar, type in "CrossFit Charleston"
Click Select...From here you will be able to make your donation!
In health and God Bless,
WG
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Water Missions International works to bring clean water to places where there isn't any! After a terrible tragedy, such as this earthquake, clean water is the most essential component to starting back on the road to recovery. Water Missions International makes man-made water-filtration units that have the ability to clean thousands of gallon of waters each day. Just think of how precious a few gallons of CLEAN water could be to a family who is truly in need!
That's why we are going to do everything we can do to help! We will be coming together as a team, filling our buckets of water, and taking to the streets! Yes, we're carrying water as we walk! Obviously, an even more important element of all this, is our goal to raise funds, to help send these filtration units to Haiti! CrossFit Charleston is an officially registered team on the walk website, and we have a goal of raising $1,000! I know we can do this, and I'm actually hoping for a little more! Everyone is open to join our team, pledge, and walk with us on that Sat! I really want to see how strong this group is by giving this cause 100% effort! The know all of you, and I know the result of your work will be amazing! Listed below are step-by-step directions on how to join our team and make a donation! I thank all of you in advance! God bless you and your givings, and please know how much it means to me to know a group of people who have such big hearts for others in need, and are willing to sacrifice for a greater cause!
Directions for Registering with CrossFit Charleston Walk Team:
Go to www.watermissions.org/walk-for-water
Click on Walk for Water Charleston
Click on "Make a Donation" (left hand side)
Click "Donate towards a Team or Individual's Goal"
In the team search bar, type in "CrossFit Charleston"
Click Select...From here you will be able to make your donation!
In health and God Bless,
WG
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THE EXPERIMENT
3 Rounds For Time:
50 KB Swings
25 Situps
25 Thrusters (95/65)
"Trust me...this is ALL in the grand plan..."
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50 KB Swings
25 Situps
25 Thrusters (95/65)
"Trust me...this is ALL in the grand plan..."
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1.19.2010
DESPERATION
For Time:
50 Burpees
50 Power Cleans (135/95)
50 Burpees
"It's at your lowest moment, your place of complete dispair...that you WILL be lifted up..."
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50 Burpees
50 Power Cleans (135/95)
50 Burpees
"It's at your lowest moment, your place of complete dispair...that you WILL be lifted up..."
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1.18.2010
GUT SHOT
For Time:
18 DL
12 KB Swings
6 K2E
12 DL
6 KB Swings
18 K2E
6 DL
18 KB Swings
12 K2E
"Wounded, beaten, battered, and bloodied...yet still with the will to survive..."
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18 DL
12 KB Swings
6 K2E
12 DL
6 KB Swings
18 K2E
6 DL
18 KB Swings
12 K2E
"Wounded, beaten, battered, and bloodied...yet still with the will to survive..."
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1.14.2010
WRONG WAY
AMRAP= Burpees in 30 seconds x 6, 75 sec btw each set
10-1, complete in any order before moving to next number
Renegade Rows/arm
WTD Sit Ups
Jumping Lunges
KB Thrusters/arm
"There's only one way through this one..."
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10-1, complete in any order before moving to next number
Renegade Rows/arm
WTD Sit Ups
Jumping Lunges
KB Thrusters/arm
"There's only one way through this one..."
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1.13.2010
O.A.M.
For Time:
1 Mile Run
25 K2E
50 Push Ups
25 Kb Swings
50 Squats
25 Chin Ups
1000m Row
"A man set out on a specific path...with fire in his heart...despite struggles or obstacles, is bound to reap the rewards of the journey..."
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1 Mile Run
25 K2E
50 Push Ups
25 Kb Swings
50 Squats
25 Chin Ups
1000m Row
"A man set out on a specific path...with fire in his heart...despite struggles or obstacles, is bound to reap the rewards of the journey..."
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1.12.2010
SCORCHED
Power Cleans
4x4x4x4
AMRAP= 11 Min
11 KB Squat Cleans
11 Situps
11 Ring Push ups
2 Max Height Box Jumps
"This kinda burn...never felt so good..."
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4x4x4x4
AMRAP= 11 Min
11 KB Squat Cleans
11 Situps
11 Ring Push ups
2 Max Height Box Jumps
"This kinda burn...never felt so good..."
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1.11.2010
STAINED RED
5 Rounds for Time:
250m Row/200m Sprint
10 Push Press (125/85)
10 Box Jumps
10 KB Swings
"Better get outta the water..."
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250m Row/200m Sprint
10 Push Press (125/85)
10 Box Jumps
10 KB Swings
"Better get outta the water..."
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1.07.2010
PROOF OF LIFE
Deadlifts
4x4x4x4
AMRAP 10 min (45/25)
10 Thrusters
10 WTD Lunges
10 Toes to Bar
"For one split sec tonight...dig as deep as you possibly can...and find out who you are in the face of battle..."
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4x4x4x4
AMRAP 10 min (45/25)
10 Thrusters
10 WTD Lunges
10 Toes to Bar
"For one split sec tonight...dig as deep as you possibly can...and find out who you are in the face of battle..."
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1.06.2010
ALL IN
For Time 10-1:
Burpees
SDHP (115/75)
Kb Swings
WTD Sit Ups
"Do yourself and others a favor....either commit...or quit..."
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Burpees
SDHP (115/75)
Kb Swings
WTD Sit Ups
"Do yourself and others a favor....either commit...or quit..."
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1.05.2010
SCREAM
For Time:
400m Run then...
4 Rounds
8 Power Cleans (135/95)
8 KB Swing Exchange/Arm
...finish with 400m Run
"Don't wanna talk...that's fine...but lets hear you yell..."
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400m Run then...
4 Rounds
8 Power Cleans (135/95)
8 KB Swing Exchange/Arm
...finish with 400m Run
"Don't wanna talk...that's fine...but lets hear you yell..."
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1.04.2010
CENTRAL
AMRAP= 20 min
9 HSPU
9 Cleans
9 Pull Ups
"It's Perfect..."
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9 HSPU
9 Cleans
9 Pull Ups
"It's Perfect..."
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