THE FORBIDDEN

6 Rounds For Time. with 1 min rest between each...

200m Run

30 Squats

20 Push Ups

200m Run

"Will you listen when they tell you... 'you cant'..."

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NO STRINGS

2 Rounds For Time:

50 OVH Walking Lunges

50 Snatch (75/45)

50 Pull Ups

"Its now time to boot back up...and get after it..."

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CAROUSEL

10 Rounds For Time:

10 Power Cleans (135/95)

10 Push Ups

"It feels like we've been here before..."

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LINK

We will only be hosting 3 sessions today...6:00am, 9:00am, and 5:30pm!
All sessions resume as normal, starting tom!

5 Rounds For Time
10 Burpees
11 SDHP (95/65)
12 K2E

"It's time to start stringin' a couple together...and puttin in the work..."

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MERRY CHRISTMAS TO ALL!!

Wishing everyone a very, Merry Christmas!! Hope all of you are surrounded by great food, great conversation, and most importantly, the ones you love!! Praying you have a wonderful holiday, and cant wait to see everyone back in the BOX next week! I love you all, and cant thank you enough for being a part of my family!! Merry Christmas!
-WG

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LOVE/EVOL

For Time:
100 Double Unders
90 Walking Lunges
80 KB Swings
70 Push Ups
60 Box Jumps
50 One Arm DB Thrusters (35/25)
40 WTD Sit Ups
30 Burpees
20 Pull Ups
10 HSPU

"With such a fine line...it ALL gets blurred..."

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PLEDGE

Warm Up: Ring Work and Running

AMRAP= 12 Min
10 KB Swings
5 Push Press (95/65)
5 Chest to Bar Pull Ups

"Its amazing where you can find small pieces of inspiration..."

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ALWAYS

There will be no 6:30 session on Wed of this week!! We WILL have 4:30 and 5:30!

Warm Up:
(3 Rounds)
- 15 OVH Squats
- 15 Push Ups
- 15 Sit Ups
- 15 Pull Up/Ring Rows
- Lunge/Stretch

*AND ROWING!!!!

then...

Split Jerks 5x5

then...

For Time:
500m
50 Wall Ball

"We've started something we certainly can't quit now..."

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12 DAYS OF CROSSFIT WOD #8: "300"

This is the FINAL WOD of our "12 Days of CrossFit" program!! ALL of you have done a remarkable job at coming in and giving your best, every single night!! I'm so proud of ALL of you!! Let's do it one last time....TEAR THIS UP!!

For Time:
25 Pull Ups
50 Deadlifts (135/95)
50 Push Ups
50 Box Jumps (24")
50 Floor Wipers (135/95)
50 KB/DB Clean and Press (35#, 25 each arm)
25 Pull Ups

A little pre-WOD motivation...http://www.youtube.com/watch?v=EmOH5f1J1Uc

"Tonight we dine in HELL..."

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NEVER WEARY

THERE WILL BE NO 6:30 WOD TONIGHT!!! WE WILL BE HOSTING A YOGA SESSION INSTEAD AT THAT TIME! ALL ARE WELCOME TO ATTEND!!

Warm Up: 800m Run and strecthing

AMRAP= 7 min
200m Run
15 Push Ups (Hands Release)

*rest 2 min*

AMRAP= 5 min
20 Thrustes (65/45)
20 Situps

*rest 2 min*

AMRAP= 3 min
10 Shoot Thru's
10 Squat Jumps

"You can wish and wait all you want...sometimes you gotta go out and make it happen..."

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KUSH

Warm Up:
Max Double Unders in 2 min
Max Wall Ball in 2 min

then, athlete has 20 min to find Deadlift 5 rep max...

then finish with...

4 Rounds for Time: (6 min cap)
10 Burpees
10 Toes to Bar/Rings

"Its only as hard as you wanna make it...and it all starts in your head..."

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12 DAYS OF CROSSFIT WOD #7: FRAN (2)

There will be NO 6:30pm class on Wednesday. We will be hosting a YOGA class at that time instead, so come to the 5:30 WOD and then stay for the stretch!

21-15-9 FOR TIME:
Thrusters (95/65)
Pull Ups

"This one is gonna hurt..."

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12 DAYS OF CROSSFIT WOD #6: MURPH (2)

For Time, partition the reps as needed except for runs:
1 Mile Run
100 Pull Ups
200 Push Ups
300 Squats
1 Mile Run

"They were determined today..."

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12 DAYS OF CROSSFIT WOD #5: ANNIE (2)

50-40-30-20-10 FOR TIME:

Double Unders

Situps

"Believe in yourself, believe in what your striving for...believe in the journey while you get there..."

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ANGEL WITHOUT WINGS

Warm Up: :30 sec Stations, 3 Times through, for Max Reps
1. Ring Dips
2. DUs
3. Rocket Jumps
4. Box Jumps

Skill Work: Front Squats and Push Press

then...

10-1 For Time:
Heavy Thrusters (135/95)
K2E


"Clearly defined goals help carry us through times of attrition...or lack of motivation..."

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ALL UPHILL

TONIGHT WILL BE AN OPTIONAL MAKE-UP FOR "HELEN" IF YOU DID NOT COMPLETE IT ON MONDAY! EVERYONE WILL HIT THE SAME CF WARMUP AND THEN TAKE ON THE WOD OF THEIR CHOICE...EITHER "HELEN" OR THIS...

5 Rounds For Time:

20 WTD Lunges

20 Push Ups (Hands Release)

20 Burpees

"You face the relentless attack...head on..."

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12 DAYS OF CROSSFIT: WOD #3 "GRACE" (2)

Warm Up:
Box Drills
Plate Swings
Stretches

For Time:
30 Reps From Ground to Overhead (135/95)

"This is my promise to you..."

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ATHLETE SPOTLIGHT PROFILE: ZUHAL MULLINAX

How long have you been CrossFitting?

2 years... since you got certified :)

Favorite Exercise or (WOD) Workout of Day?

I love most of them but "Homewreckers" is definitely my favorite

Least fav exercise or (WOD) Workout of Day?

Anything with a Turkish Get-up (how ironic SINCE I AM TURKISH)...hahaha

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

I don't have an athletic background and have never been involved in sports but now I am doing things I never thought I could do. I have never run more than a mile in my life until I started CrossFit. Last year I ran a 10K without even practicing for it. I can do pullups/rope climbs and lift more than 5lbs :)))

What's the biggest lifestyle/behavioral/health improvement have you seen from CrossFit?

The biggest benefit I've noticed is in my energy level and that I don't get sick like I used to. My back doesn't hurt as much and overall, I feel l am the healthiest I've ever been. I have more discipline in my life. It has changed me mentally and physically.

Coolest place you've ever CrossFitted?

TURKEY, besides CrossFit Charleston:)

Future CrossFit goals?

To get better and better...

Future life goals not related to CrossFit?

Live like there is no tomorrow and remind myself everyday how lucky I am to be able to do the things that I can do now.

What's you favorite part being a part of CrossFit Charleston?

CrossFit Charleston has brought such fabulous people in my life... I love being a part of this amazing group of people...

What one thing would you say you love about CrossFit, to tell someone who doesn't do it yet?CrossFit may not be for everyone, but if you love pushing yourself to the edge mentally and physically CrossFit is definitely what you are looking for.

If you had an CrossFit nickname what would you want it to be? And why?

I already have one! ZU-GULL because I skitter around all the time and can be quite noisy.

"I, Zuhal Mullinax, am addicted to CrossFit... and I'm okay with that."....

Zu-Gull,

Your committment and support of CrossFit Charleston over the last 3 years has been unmatched! Words cannot express the amount of gratitude I have towards you and your efforts!! You were there "when it started" and I can only thank you for believing in me and being the guinea-pig for this wonderful experiment! Watching you develop as an athlete has been truly inspirational, and I love how CrossFit has become your "lifestyle!" I'm right with you on this "addiction" and as your friend, I hope we're "hooked" for a long time! Thank you for everything you have done!

3,2,1...GO!

WG

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12 DAYS OF CROSSFIT: CINDY (2)

AMRAP= 20 min
5 Pull Ups
10 Push Ups
15 Squats

"There is no pacing...no moment to think...leave it all, or nothing..."

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FORESHADOW

Warm Up:
Hollow Rocks and Max Ring Holds
Wall Squats

3 Rounds For Time:
20 1Arm KB Swing/Arm (50/30)
20 DU or 120 Singles
20 Wall Ball (20/14)
20 WTD SitUps (45/25)

"Better sleep with one eye open..."

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