"HALEY"

Power Cleans
5x5x5x5x5

4 Rounds for Time
20 Double Unders
15 Wall Ball
10 WTD Sit Ups
1 Rope Climb

"God pours life into death...and death into life without a single drop...ever being spilled...."

Post all scores/times/reps/loads/modifcations to comments.

LONG ROAD TO RUIN

3 Rounds For Time:
50 KB Swings
40 Walking Lunges
30 Burpees
20 Push Press
10 Thrusters

"There is NO quit....there is NO turning back..."

Post all scores/times/reps/loads/modifcations to comments.

WAKEUP NOW

Push Press
5x5x5x5x5

AMRAP= 12min
6 NS Push Ups
8 K2E
12 Box Jumps

"Dont EVER get content...the real work begins today..."

Post all scores/times/reps/loads/modifcations to comments.

FINAL CHAPTER

10 to 1 For Time:
Power Clean to Press
Floor Wipers

"Save the best for last..."

Post all scores/times/reps/loads/modifcations to comments.

TELL YOUR STORY

4 Rounds For Time :
25 Burpees
20 Box Jumps
20 DB DL
400m Run

"Nice scars...how'd you get 'em..."

Post all scores/times/reps/loads/modifcations to comments.

ONE EYE OPEN

AMRAP= 30 min
400m Run/500m Row
20 Push Ups
20 WTD Sit Ups

"Why don't you just try and trust me..."

Post all scores/times/reps/loads/modifcations to comments.

CREATION

Tonight's Sessions, both 4:30 and 5:30, will be held at the NEW CrossFit Charleston "Box!" We want you all to come in and truly enjoy, what you have created... This is SUCH an exciting time for all of us, and I can't thank you enough for being part of something so special!

For Time:
50 Double Unders
50 Push Press
10 OVH Lunges
40 Double Unders
40 Push Press
10 OVH Lunges
30 Double Unders
30 Push Press
10 OVH Lunges
20 Double Unders
20 Push Press
10 OVH Lunges

"Its four walls and roof...nothing fancy...no real 'comforts'...but it's everything we've ever wanted...and our spirit will make this place feel like home..."

Post all scores/times/reps/loads/modifcations to comments.

LEAVE YOU BEHIND

4 Rounds For Time:
20 SDHP (95/65)
5 TGU/side

"I'll never turn around..."

Post all scores/times/reps/loads/modifcations to comments.

AGOGE

5 Rounds For Time:
15 Deadlifts (135/95)
12 Hang Squat Cleans (135/95)
9 Push Jerk (135/95)
6 Burpees

"He is best...who is trained in the severest school..." Thucydides (460-395bc)

Post all scores/times/reps/loads/modifcations to comments.

TIME TO THRIVE

5 Rounds For Time:
500m Row/400m, Run
15 Pull Ups
15 Front Squats (135/95)

"My feet have finally stepped back from the ledge..."

Post all scores/times/reps/loads/modifcations to comments.

THE GIFT

For Time, done in any order, but must complete ENTIRE exercsie before starting the next:
50 BW Squats
60 K2E
70 Push Ups
80 Walking Lunges
90 Deadlifts (135/95)
100 Double Unders

"There are people all over this world who would kill for your same opportunity...how dare you waste it away..."

Post all scores/times/reps/loads/modifcations to comments.

CROSSFIT CHARLESTON ATHLETE SPOTLIGHT: MATT BUCKNAM

How long have you been CrossFitting?

I started coming once a week with Natalie around October or November last year I think. I started coming full time February 1st.

Favorite Exercise or (WOD) Workout of Day?

I like running and the box jumps.

Least fav exercise or (WOD) Workout of Day?

Definitely without a doubt overhead squats -- those crush me every time.

Whats the biggest improvement in your CrossFit game that have seen?

When I started I couldn't even bend my arms from a dead hang pullup and now I can do around eight unassisted. I'm really happy about that.

What lifestyle/behavioral/health improvement have you seen from CrossFit?

I have really started paying attention to my sleep (getting more), diet (eating better), and drinking alcohol (less) since starting since the workouts are so HARD you have to be in top form every day to tackle them.

Coolest place you've ever CrossFitted?

I liked the track we used to go to when I first started but I guess I'm pretty boring because I like the gym too.

Future CrossFit goals?

My goal is to keep coming and steadily improve my performance. I would like to get to a point where it doesn't hurt so much!! For a concrete goal, how about 20 unassisted pullups? Is it possible? We'll see.

Future life goals not related to CrossFit?

To successfully raise my three children and teach them to be responsible adults who love God, their family and each other, and make the world a better place because they are in it. To me that would be enough.

What one thing would you say you love about CrossFit, to tell someone who doesn't do it yet?Just do it! Haha not really, that is way too cliche... and trademarked I think. If you are looking to get in the best shape of your life, to be constantly challenged, and have a great time doing it with awesome people in a fun and dynamic environment then CrossFit is for you. I've tried lots of different gyms, home equipment, doing it alone, etc. and this is far and away the best program I've tried.

If you had an CrossFit nickname what would you want it to be? And Y? seriously!

OK so that one is too hard, I can't think of one. Maybe someone has a suggestion? I know Bulldog calls me Old Guy... How about Superman?

Big Matt: Your energy, enthusiasm, and general ability to always have a good time at CrossFit, is why we love having you so much!! Time and time again, We've watched you come in and work your tail off...and for that we say thank you! Your physical improvements have been amazing, and we look forward to watching you grow as an athlete, and person! Thank you for everything, and thank you for being a part of our CrossFit Charleston Family! God Bless bro...

Post all scores/times/reps/loads/modifications to comments.

SCORCHED

AMRAP= 11 min
11 KB SC+P
11 Sit Ups
11 Ring Push Ups
2 Max Height Box Jumps

"Now you're just on the outside...looking in..."

Post all scores/times/reps/loads/modifications to comments.

CRASH COURSE

AMRAP= 20 min
5 Split Jerks (135/95)
10 K2E
15 Lunges (45)
20 D.U.

"Done better than its EVER been done before..."

Post all scores/times/reps/loads/modifcations to comments.

THE PROMISE

21-15-9 For Time:
Squat Cleans (115/75)
KB Thrusters (50/30)

"Like it or not...here we come..."

Post all scores/times/reps/loads/modifcations to comments.

YOUR DECISION

For Time:
30 Thrusters (95/65)
400m Run
20 WTD Situps
1 Rope Climb

20 Thrusters
400m Run
20 WTD SitUps
1 Rope Climb

10 Thrusters
400m Run
20 WTD Situps
1 Rope Climb

"We always learn the most important things about ourselves...when our circumstances truly suck..." -JM

Post all scores/times/reps/loads/modifications to comments.

THE SICKNESS

Push Press
5x5x5x5x5

4 Rounds For Time:
10 DB Snatch
20 Push Ups
30 Squats

"...And yet we keep coming back for more..."

Post all scores/times/reps/loads/modifcations to comments.

SAT SESSION DETAILS

SAT Session (6/5/2010) will be held on the Bishop England Track on Daniel Island!!

Certified CrossFit Endurance Coach, Josh Hartzell, will be instructing the class on POSE running mechanics, warmup/skills and drills, 400m meter time trials, and an awesome CFE WOD to end the day!!

Bring plenty of water and be there a few minutes before 9am!! 3, 2, 1...GO!

Post all scores/times/reps/loads/modifcations to comments.

CARPOOL

AMRAP= 20 min
400m Run
50KB Swings
15 SDHP
10 Squat Jumps

"This isnt tee-ball, and no dropped you off..."

Post all scores/times/reps/loads/modifcations to comments.

CROSSFIT BLOOD: HELEN

3 Rounds For Time:
400m Run
21 KB Swings
12 Pull Ups

"Speak the truth...or make your peace some other way..."

Post all scores/times/reps/loads/modifications to comments.

TEARS TO ROSES

Power Cleans
5x5x5x5x5

AMRAP= 13min
13 Wall Ball
13 Ring Push Ups
13 Snatch

"We will never stop...we will never quit...you better learn to make the best of it.."

Post all scores/times/reps/loads/modifcations to comments.