AMRAP= 40 Min
400m Run
1 Rope Climb
5 Back Bridges/Box Shoot Thru
"People are always gonna ask 'why'..my response...because we can..."
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7.29.2010
7.28.2010
OUR HOUSE
6 Rounds for Time:
12 Power Cleans
20 Floor Wipers
"We dont need commercials...we dont sell supplements...but we certainly BLEED CrossFit..."
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12 Power Cleans
20 Floor Wipers
"We dont need commercials...we dont sell supplements...but we certainly BLEED CrossFit..."
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7.27.2010
PROOF OF LIFE
Deadlifts
4x4x4x4
AMRAP 10 min
10 Thrusters (65/45)
10 WTD Lunges (65/45)
10 Toes to Bar
"I never said it would be easy...just that in the end...it will be worth it..."
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4x4x4x4
AMRAP 10 min
10 Thrusters (65/45)
10 WTD Lunges (65/45)
10 Toes to Bar
"I never said it would be easy...just that in the end...it will be worth it..."
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7.26.2010
THIS IS WAR
10 to 1 For Time:
SDHP (115/75)
HSPU
Box Jumps
"Great spirits have always encountered violent opposition...from mediocre minds..." -Einstein
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SDHP (115/75)
HSPU
Box Jumps
"Great spirits have always encountered violent opposition...from mediocre minds..." -Einstein
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7.22.2010
HATE ENOUGH TO LOVE
7 Rounds For Time:
7 Thrusters (95/65)
400m Sprint
7 OVH Lunges/Leg (45)
"The 'suffer' is something you embrace...cause you know deep down...its everything you desire..."
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7 Thrusters (95/65)
400m Sprint
7 OVH Lunges/Leg (45)
"The 'suffer' is something you embrace...cause you know deep down...its everything you desire..."
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7.21.2010
ENDURE
3 Rounds For Time, 3o min Limit:
30 Burpees
400m Run
30 KB Swings
30 Double Unders
400m Run
30 Push Press
"Are you willing to sacrifice and press on...when most others are only willing to quit..."
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30 Burpees
400m Run
30 KB Swings
30 Double Unders
400m Run
30 Push Press
"Are you willing to sacrifice and press on...when most others are only willing to quit..."
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7.20.2010
ON THE LINE...
Power/Squat Cleans
5x5x5x5x5
For Time, in any order:
75 Ring Pulls Ups
75 Box Jumps
"If you're not willing to risk...you sure as hell, don't deserve the reward..."
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5x5x5x5x5
For Time, in any order:
75 Ring Pulls Ups
75 Box Jumps
"If you're not willing to risk...you sure as hell, don't deserve the reward..."
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7.19.2010
ROUGH DRAFT
3 Rounds For Time:
50 OVH Squats (95/65)
30 Push Ups (Hands Release)
3 Rope Climbs
"It's time to lay the groundwork..."
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50 OVH Squats (95/65)
30 Push Ups (Hands Release)
3 Rope Climbs
"It's time to lay the groundwork..."
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7.15.2010
"STOUT"
6 Attempts to complete the reps in the allotted time... time will vary per round
27 Squats
27 Sit Ups
27 KB Swings
"Happy 27th Birthday Cara Stout! Our box would NOT be the same without you! Your energy, enthusiasm, and awesome hugs, really make having you around EXTRA Special!! haha! Hope you have an incredible birthday!!"
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27 Squats
27 Sit Ups
27 KB Swings
"Happy 27th Birthday Cara Stout! Our box would NOT be the same without you! Your energy, enthusiasm, and awesome hugs, really make having you around EXTRA Special!! haha! Hope you have an incredible birthday!!"
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NEVER GOING BACK
AMRAP= 25 min
25 Floor Wipers
25 1 Arm Thrusters
25 DL (115/75)
25 Box Jumps
"Im not here to 'try'...I'm here to DO..."
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25 Floor Wipers
25 1 Arm Thrusters
25 DL (115/75)
25 Box Jumps
"Im not here to 'try'...I'm here to DO..."
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7.13.2010
DEEP CLEAN
Max Reps= 11 min
Ground to Overhead any way possible (115/75)
"Sweat cleanses from the inside...its comes from places, a shower can never reach..."
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Ground to Overhead any way possible (115/75)
"Sweat cleanses from the inside...its comes from places, a shower can never reach..."
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7.12.2010
SOUL SEARCH
9 Rounds For Time:
10 Situps
10 Front Squats (135/95)
10 Push Ups
"Be careful what you wish for..."
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10 Situps
10 Front Squats (135/95)
10 Push Ups
"Be careful what you wish for..."
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7.08.2010
PROOF
Deadlifts
5x5x5x5x5
4 Rounds For Time
200m Sprint
8 Pull Ups
16 KB Swings
"At the end of the day...only YOU know how hard you REALLY worked..."
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5x5x5x5x5
4 Rounds For Time
200m Sprint
8 Pull Ups
16 KB Swings
"At the end of the day...only YOU know how hard you REALLY worked..."
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7.07.2010
"NAT-ATTAK'
Inspired and created by our very own Natalie T!! Keep training hard girl! Love having ya with the CrossFit Charleston family!! Thanks for everything!
For Time: 10 to 1
Double Unders
Split Jerks (115/75)
Sit Ups
WTD Walking Lunges
"It's like cheerleading...with a barbell..." -NT
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For Time: 10 to 1
Double Unders
Split Jerks (115/75)
Sit Ups
WTD Walking Lunges
"It's like cheerleading...with a barbell..." -NT
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7.06.2010
RISE AGAINST
For Time: Every round starts w/ 400m Run, then 21-15-9
Burpees
KB Thrusters
Box Jumps
"There is nothing that sparks the internal fire greater...than a call to competition..."
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Burpees
KB Thrusters
Box Jumps
"There is nothing that sparks the internal fire greater...than a call to competition..."
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7.05.2010
NO ONE IS WATCHING
Athlete's Choice:
Squat Clean or Power Clean
5x5
6 Rounds For Time:
25 1Arm KB Swings
15 K2E
15 Wall Ball
"When you're not training...someone else is..."
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Squat Clean or Power Clean
5x5
6 Rounds For Time:
25 1Arm KB Swings
15 K2E
15 Wall Ball
"When you're not training...someone else is..."
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7.01.2010
BLACKJACK
3 Rounds For Time:
21 SDHP
21 KB Swings
21 Sit Ups
21 Burpees
"Life is always more exciting...when you got a little bit ridin' on it..."
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21 SDHP
21 KB Swings
21 Sit Ups
21 Burpees
"Life is always more exciting...when you got a little bit ridin' on it..."
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