DONT DRINK THE GATORADE

Warm Up:

800m Run

Team Tire Flips

6 Rounds, starting every 3 min:

100m SPRINT
20 KB Swings (50/30)

5 HSPU

*Perform swings and hspu unbroken, for as many sets as possible...

"Your lack of self-control...is all you know...."

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7 UP

Warm Up: 3 cycles
Wall Ball x 10
Ring Dips x 12
Floor Wipers x 16 (45/25#)

7 down to 1, then back up to 7 For Time:
Hang Power Cleans (135/95#)
Burpees

"Some people just have a knack for doing things with flash and flare..."

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YEAR UNKNOWN

Warm Up: 4x
200m Run

Movement Prep

35-25-15 For Time (completed in any order):
Box Jumps
Pull Ups
Push Ups
Lunges/Leg
Sit Ups

"You never know when your next big opportunity will come...start training today..."

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SOUND OF YOUR OWN BREATH

Warm Up: 3 Cycles
20 WTD Sit Ups
10 Practice Kips
1 Max HS Hold

For Time, peformed in couplets:
50 Pull Ups*
50 Push Ups
---------------
100 KB Swings*
50 Back Squats (135/95#)
-------------------------
50 Deadlifts (135/95#)

*Everytime athlete drops from pull up bar, or sets down kettlebell they must perform at least one rep of the partner exercise before going back to pull up bar, or kb.

"I want to workout by myself...all alone...up front...leading the pack..."

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NEVER QUIT

Warm Up:
1 mile Run
Resistance Band Partner Runs

21-15-9 For Time:
Shoulder Press (135/95#)
Toes to Bar
Pistol Squats

"Yup, we're right back at it again..."


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PRIMAL PREP

We're just a couple days away from the Primal Games... Keep your intensity high!

Warm Up:
Double Under Skill Work

6 Rounds For Time
6 Squats Cleans (185/135#)
20 KB Swings (50/30#)
200m Sand Bag Run

Cash Out: 30 HSPU

"We don't dissappear...just because your eyes are shut..."

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"RFJR"

YOGA TONIGHT @ the BOX at 6:30pm!! Cost is ONLY $10, for an AMAZING STRETCH SESSION, POST WOD!! BRING A FRIEND!!

Words simply cant do an introduction for this man.... CrossFit Games competitor Rich Froning Jr. came by the BOX this am for the 8:30 WOD!! An incredibly cool/nice dude, and of course....he smashed the WOD. Rich, thanks for the once in a lifetime opportunity!! We'll be cheering for you at this year's Games!! Go get "Real.Raw.Relentless." on it!!!

Warm Up:

800m Run + 10 Pull Ups

400m Run + 10 Pull Ups

200m Run + 10 Pull Ups

AMRAP 15 min

5 Burpee Box Jump

10 Ring Push Ups

15 (1 Arm) DB Snatch (50/30#)

"Today....im gonna dance..."

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OPEN DOORS

Tonight the gals from Lululemon are crashing the 5:30pm WOD! Make sure you come in and show them some love. They are huge supporters of CrossFit, and we are excited to have them stop by! You wont want to miss this WOD!

For Time: 30 min Cap
800m Run
25 Deadlifts (225/185#)
800m Run
25 Burpees
800m Run
25 Pull Ups
800m Run
25 Burpees

"The minds are awakening..."

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COVERED IN ROSES

THERE WILL BE NO 6:30pm "Skool of SWOLE" tonight! That session will be moving to Monday nights for the remainder of the summer, so we can welcome the participants of the 2011 Daniel Island "GetFIT" program. Thank you for your cooperation!

Warm Up:

400m Run

then... Tabata

-Lateral Box Jumps

-Hollow Rocks

then...

400m Run

For Time, alternating btwn movements:

10-8-6-4-2

Thrusters

50-40-30-20-10

Double Unders

"When the party is over...dont say to yourself...Damn, I wish I would've danced a little more..."

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CHECKLIST

Warm Up: 3 cycles
200m Run
20 Renegade Rows/Arm
100 Jump Rope
Max HS Hold

AMRAP=11 min
11 Push Ups
5 Ground to Overhead (135/95)

"Do the necessary work...one small sucess at a time..."

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ANOTHER 365

THERE WILL BE NO 6:30 WOD tonight. We will be at Taco Boy, celebrating my 28th BDAY!! Come Join!!

Warm Up:
1 Mile Run
Movement Prep

2 Rounds for Time, cash-out included:
28 Wall Ball
28 Pull Ups
28 Floor Wipers (45#)

Cash Out:
1 mile Run

"I'll do this for as long as God lets me..."

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100s REGIONALS

This is a modified version of the 100s WOD completed at this years CrossFit Regionals competition...

Warm Up:
1 mile Run
Movement Prep

For Time: partition as needed...
100 Pull Ups
100 KB Swings
100 Double Unders
100 OVH/Back Squats ) (95/65#)

"The worst word in the English language....MAYBE..."

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(25)

For Time:
12 Burpees
24 Wall Balls
800m Sandbag Run
36 Box Jumps
48 Push Ups
800m Run
60 Sit Up
72 Squats

"You can never be too ready..."

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PASS OFF

Warm Up:
200m Sprints x5

21-15-9 For Time:
SDHP (135/95)
HSPU

"The responsibilities of your life are exactly that....YOURS..."

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MYSTERY OF YOU

Warm Up: 3 cycle
150 Jump Rope
15 Knees to Elbows
200m Run

6 Round for Time (Cash-Out Included...)
6 Power Cleans (135/95)
20 1 Arm KB Swings/Arm (50/30)

Cash Out: 30 Pull Ups

"Sometimes the fun part...is just not knowing..."

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TRACK WOD

Group will meet promptly at 6:00am on Bishop England Track (Daniel Island)

Warm Up: 2 Rounds
200m Run
100 Jumping Jacks
200m Run
100 Mountain Climbers

For Time:
400m Run
20 Push Up
400m Run
20 Lunges/Leg
400m Run
40 Push Ups
400m Run
40 Lunges/Leg
400m Run
60 Push Ups
400m Run
60 Lunges/Leg

"Can't stop the hustle..."

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ON IN 2

For Time:
100 KB Swings
100 Double Unders

*rest 2 min*

100 Push Ups
100 Sit Ups

*rest 2 min*

1 mile Run
100 Box Jumps

(each couplet may be broken up however athlete desires, with the exception of the run...total time will be scored with 4 min rest included in it.)

"Curiosity drags you back...confidence pulls you forward..."

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