2 Rounds For Time:
400m Run
10 DB Snatch/Arm
15 OVH Squats
20 Push Ups
25 Sit Ups
30 Burpees
"This is freakin hard...I've thrown up twice already..."
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3.31.2010
3.30.2010
HOMEWRECKERS
40 Reps For Time (95/65)
1 Power Clean+ 2 Lunges+ 1 Push Press+ 1 Front Squat
"When there is doubt...fear creeps in...When there is faith...life walks in..."
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1 Power Clean+ 2 Lunges+ 1 Push Press+ 1 Front Squat
"When there is doubt...fear creeps in...When there is faith...life walks in..."
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3.29.2010
PERSEVERE
AMRAP= 15 Min
200m WTD Run
9 Deadlift (205/135)
12 Wall Ball
"It's only gonna hurt this once..."
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200m WTD Run
9 Deadlift (205/135)
12 Wall Ball
"It's only gonna hurt this once..."
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3.28.2010
BRIDGE RUN ACTION...
Just a few pics from the Bridge Run... yes, there were burpees and coffee involved!!
Wouldn't be CrossFit Charleston without it!!
Great Job EVERYONE!! Way to represent those bomb new tees!!
Also a huge "THANKS" to Racemates for making this such a cool experience!! We really appreciate it, and look forward to joining up again soon!
See everyone this week for some "REAL.RAW.RELENTLESS" training! 3, 2,1...GO!
God Bless,
WG
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3.26.2010
BRIDGE RUN...
Congratulations and Good Luck to all those embarking on the Cooper River Bridge Run this weekend! Have fun, run hard, and enjoy the experience!!
Details for CrossFit Charleston Team:
We will be meeting at the Regions Bank (where Coleman and Chuck Dawley meet) between 7:00 and 7:30 am! Josh and Elyse will be leading our pack for the morning! Please make sure to wear your CrossFit Charleston tees, and represent with pride!!
oh yeah...10 Burpees at every mile, and then SOCIAL for the Racemates after-race party too!
Special thanks to Mike and Jeff of Racemates for corralling our team, providing the new threads, and getting us in on the Racemates experience! We appreciate all of your work and hope the weekend is a huge success for you guys!!
3, 2, 1, ...GO!
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Details for CrossFit Charleston Team:
We will be meeting at the Regions Bank (where Coleman and Chuck Dawley meet) between 7:00 and 7:30 am! Josh and Elyse will be leading our pack for the morning! Please make sure to wear your CrossFit Charleston tees, and represent with pride!!
oh yeah...10 Burpees at every mile, and then SOCIAL for the Racemates after-race party too!
Special thanks to Mike and Jeff of Racemates for corralling our team, providing the new threads, and getting us in on the Racemates experience! We appreciate all of your work and hope the weekend is a huge success for you guys!!
3, 2, 1, ...GO!
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SILENT SCREAM
10-1-10 For Time:
MB Squat Clean to Press (20/14)
Toes to Bar
KB Exchange (50/30)
"Those little, little voices inside your head..."
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MB Squat Clean to Press (20/14)
Toes to Bar
KB Exchange (50/30)
"Those little, little voices inside your head..."
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3.25.2010
WAY OF THE GUN
6 Rounds For Time:
200m Run
7 Thrusters (95/65)
8 SDHP (95/65)
9 Burpees
10 Pistol Squats per Leg
"It's got a bullet with a name on it..."
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200m Run
7 Thrusters (95/65)
8 SDHP (95/65)
9 Burpees
10 Pistol Squats per Leg
"It's got a bullet with a name on it..."
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3.24.2010
ARMOR
AMRAP= 20 min
Squat Jump Tuck x15
Turkish Get Up x12
Snatch x9
Planche Push Up x6
Pull-ups x3
"A man's strength is heightened infinitely...when he is protecting the things he truly loves..."
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Squat Jump Tuck x15
Turkish Get Up x12
Snatch x9
Planche Push Up x6
Pull-ups x3
"A man's strength is heightened infinitely...when he is protecting the things he truly loves..."
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3.23.2010
O LIFT DAY: POWER CLEAN
Warm Up: Sand Bag Sprints and Stretching
Power Clean
3x3x3x3x3
"Success never lies in a test score, a paycheck, or even a higher ranking job...but instead...it lies in a man's willingness to TRY..."
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Power Clean
3x3x3x3x3
"Success never lies in a test score, a paycheck, or even a higher ranking job...but instead...it lies in a man's willingness to TRY..."
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3.22.2010
ROAD RASH
For Time:
1 mile Run/2000m Row
100 KB Swings
100 Push Ups
100 Ab Mat Sit Ups
1 mile Run/2000m Row
"I haven't felt this fit in a LOOOOONG time..." -ss
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1 mile Run/2000m Row
100 KB Swings
100 Push Ups
100 Ab Mat Sit Ups
1 mile Run/2000m Row
"I haven't felt this fit in a LOOOOONG time..." -ss
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3.19.2010
Water Missions International: Walk for Water!
NO CLASS SATURDAY MORNING!
We will all be meeting at the gym at 8:45-8:50am to carpool downtown to Cannon Park! Please be prompt if you are looking to join the group! Wear your CrossFit Charleston tees (new or old!)
Can't wait to see you all, and take to the streets! Gonna be an amazing morning!
God Bless,
WG
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We will all be meeting at the gym at 8:45-8:50am to carpool downtown to Cannon Park! Please be prompt if you are looking to join the group! Wear your CrossFit Charleston tees (new or old!)
Can't wait to see you all, and take to the streets! Gonna be an amazing morning!
God Bless,
WG
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AWAKE AND ALIVE
3 Rounds for Time:
30 Plate Thrusters
40 WTD Lunges
30 WTD Sit Ups
10 Burpee/Knee to Elbow
"Live each and every day as if you were on fire...burning, desperately for the desires of your heart..."
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30 Plate Thrusters
40 WTD Lunges
30 WTD Sit Ups
10 Burpee/Knee to Elbow
"Live each and every day as if you were on fire...burning, desperately for the desires of your heart..."
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3.18.2010
MAD DASH
For Time:
800m Run
40 BW Deadlifts
800 m Run
"Sometimes the only thing you're running from...is YOURSELF..."
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800m Run
40 BW Deadlifts
800 m Run
"Sometimes the only thing you're running from...is YOURSELF..."
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3.17.2010
KEEP THE FIRE
For time: 21-15-9 with 400m to start each round
-SDHP (115/75)
-KB Swings (70/50)
-Decline Push Ups
"The courageous struggle for a noble cause...is success in itself..." -CF.com
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-SDHP (115/75)
-KB Swings (70/50)
-Decline Push Ups
"The courageous struggle for a noble cause...is success in itself..." -CF.com
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3.16.2010
PASSION OVER PROFIT
8 Rounds For Time:
10 Burpees
10 Split Jerks (115/75)
...then finish with,
400m Sprint
"Money goes, trends change, resources run dry...but the true value of it all...is what you hold in your heart..."
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10 Burpees
10 Split Jerks (115/75)
...then finish with,
400m Sprint
"Money goes, trends change, resources run dry...but the true value of it all...is what you hold in your heart..."
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3.15.2010
NO EXCUSES
For Time, with KB (50/30):
800m Run
50 One Arm Swings
50 OVH Lunges
50 Thrusters
800m Run
"Sometimes there's no words...only actions are neeeded..."
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800m Run
50 One Arm Swings
50 OVH Lunges
50 Thrusters
800m Run
"Sometimes there's no words...only actions are neeeded..."
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3.14.2010
the strongHOLD: NO EXCUSES
I've have watched, literally, EVERY SINGLE CrossFit video that the main page has ever posted, and THIS IS, by far, THE MOST AMAZING, INSPIRATIONAL, and MOTIVATING piece, I have EVER SEEN. The man in this video is wearing a shirt, that I am SURE, embodies his lifestyle, and in turn conquers every physical, mental, and emotional barrier placed on him. This man is tougher in one day, then most of us will ever be, in our entire lives. This man, is ABSOLUTELY EVERYTHING, that being "CrossFit" is ALL about...to him, CrossFit is not "just a workout", and to him there certainly are "NO EXCUSES!!"
http://media.crossfit.com/cf-video/Games2010_AgainFaster_GAKyleHighlight.wmv
Kyle, you are an absolute inspiration to us all! I pray for myself ,and the crew that makes up CrossFit Charleston, to have half the heart, courage and spirit that you do! Thank you for allowing CrossFit to share your story with us! My love and attitude towards CrossFit will forever be changed! God bless you, keep training with all your heart, and keep knocking down limitations...you HAVE NONE!! "NO EXCUSES Bro...!"
God Bless you all, and let's ALL pull together for an awesome week of training! WE HAVE NO EXCUSES! 3, 2, 1...GO!
-WG
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http://media.crossfit.com/cf-video/Games2010_AgainFaster_GAKyleHighlight.wmv
Kyle, you are an absolute inspiration to us all! I pray for myself ,and the crew that makes up CrossFit Charleston, to have half the heart, courage and spirit that you do! Thank you for allowing CrossFit to share your story with us! My love and attitude towards CrossFit will forever be changed! God bless you, keep training with all your heart, and keep knocking down limitations...you HAVE NONE!! "NO EXCUSES Bro...!"
God Bless you all, and let's ALL pull together for an awesome week of training! WE HAVE NO EXCUSES! 3, 2, 1...GO!
-WG
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3.11.2010
SWEAT SUCCESS
Team Wod: 3 per Team
3 Rounds per Member For Time:
20 K2E
30 Deadlifts (135/95)
40 Sand Bag Squats (60/30)
10 Med Ball Burpees
"This is EXACTLY why I come to CrossFit..."
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3 Rounds per Member For Time:
20 K2E
30 Deadlifts (135/95)
40 Sand Bag Squats (60/30)
10 Med Ball Burpees
"This is EXACTLY why I come to CrossFit..."
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3.10.2010
EXIT LEFT
AMRAP= 20 min
100 Jump Rope
10 Burpees
10 Front Squats (95/65)
10 Push Press
"Its time to asess, to plan where you are, to realize where you wanna go...and EXACTLY what its gonna take to get there..."
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100 Jump Rope
10 Burpees
10 Front Squats (95/65)
10 Push Press
"Its time to asess, to plan where you are, to realize where you wanna go...and EXACTLY what its gonna take to get there..."
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3.09.2010
WOD #2
5 Rounds For Time:
6 Deadlifts (225/155)
12 "Over the Box" Jumps
15 Towel Pullups
"It's your environment...your experience...your attitude...CREATE YOUR MASTERPIECE..."
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6 Deadlifts (225/155)
12 "Over the Box" Jumps
15 Towel Pullups
"It's your environment...your experience...your attitude...CREATE YOUR MASTERPIECE..."
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3.08.2010
DETOX
For Time:
400m Run
30 Push Ups
30 Sit Ups
30 Box Jumps
30 Pull Ups
30 KB Swings (50/30)
400m Run
"Trashed, bashed, bruised and battered....its time to CLEAN UP..."
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400m Run
30 Push Ups
30 Sit Ups
30 Box Jumps
30 Pull Ups
30 KB Swings (50/30)
400m Run
"Trashed, bashed, bruised and battered....its time to CLEAN UP..."
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3.04.2010
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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3.03.2010
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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3.02.2010
PAIN IS CANDY
Tonight's workout will be 12 Min long: Total combined reps of all exercises will be counted as your score...
MAX Effort Reps:
Exercise 1= 5min
Exercise 2= 3min
Exercise 3= 2min
Exercise 4= 1min
Exercise 5= 1 min
"Its all just so bittersweet..."
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MAX Effort Reps:
Exercise 1= 5min
Exercise 2= 3min
Exercise 3= 2min
Exercise 4= 1min
Exercise 5= 1 min
"Its all just so bittersweet..."
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3.01.2010
DISCIPLINE
21-15-9 with a 400m Run to start each round:
Box Jumps
Shoulder Press
Ab Mat Sit Ups
"All of you have worked diligently...without wavering, without praise...but now, when you least expect it...shall come your reward..."
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Box Jumps
Shoulder Press
Ab Mat Sit Ups
"All of you have worked diligently...without wavering, without praise...but now, when you least expect it...shall come your reward..."
Post all scores/times/reps/loads/modifcations to comments.
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