the CYCLE: ANNIE

50-40-30-20-10 For Time:
Double Unders
Sit Ups

"CrossFit is a skill..."

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7.27.11

There will be NO 6:30pm WOD tonight, as it is reserved for the GET FIT program. Thank you!

MAN-NIGHT DATE HAS BEEN RESCHEDULED FOR SAT AUGUST 20th!!

Warm Up:
1 mile Run
40 Pull Ups

11 min WOD total:
3 Rounds of:
12 Burpees Over Bar
12 Over the Box Jumps
12 KB Swings/Arm

then...

Max Deadlifts in the time remaining (225/165#)

"Will you be the one...that helps strengthen the crowd..."

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7. 26.11

Warm Up:
Double Under Practice
GHD Back Extensions

7 Rounds for Time:
10 Back Squats (135/95)
5 HSPU
1 Rope Climb

"Let there be a light or a hope inside you...that helps others say...'i want that in my life'..."

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the CYCLE: GRACE

1) Will be having YOGA @ 6:30pm tonight w/ Jaime... Cost is $10!

2) Ladies...order your Real.Raw.Relentless tanks today! Deadline is Friday!! Place orders and leave cash at the BOX! Thank you!





















For Time:
3o Reps of Ground to Overhead, anyway possible (135/95)

"Whats on the oustide...cant make its way in...but whats on the inside, always makes its way out..."

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the CYCLE: KAREN

For Time:
150 Wall Balls

"Its just like playing a nice game of catch...with yourself...

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the CYCLE: CINDY

We will be working in heats of 9 athletes MAX!! Get to the box tonight and cheer someone on, and then go smash your old score!!

20min AMRAP:

5 Pull Ups

10 Push Ups

15 Squats

"Get a number in your head...and dont stop until you get there..."

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7.19.11

Warm Up: Hand Stand Skill Work

For Time:
10 Squats Cleans (115/75)
20 Double Unders
9 Squats Cleans
30 Double Unders
8 Squats Cleans
40 Double Unders
7 Squats Cleans
50 Double Unders

"The challenges may change...the desire to overcome, never should..."

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THE CYCLE: HELEN

This will be the first WOD on the CYCLE!! Tracking sheets will be available/kept at the BOX, for the duration of this program. It will be the athletes responsibility to log all weights, reps, rounds, scores, ect.! This is SUCH an awesome motivating force, and it allows us to see the improvements we are making with our training!! Get at as many of these WODs as you can...and as always, cheer eachother on as a group! As one strengthens... we all do!

3 Rounds For Time:

400m Run

21 KB Swings (50/30#)

12 Pull Ups

"In order to raise up really high...sometimes you gotta go really deep..."

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"STOUT"

Here's a b-day WOD for Cara... "Stout, here's to another amazing year, and a celebration towards your newest adventure in life! You have no idea how much we will miss you! Thank you for everything you have done for CrossFit Charleston!!

6 rounds for Time:
400m Run
19 Toes to Bar
10 Shoot Thru's

"You have no one to answer to...but yourself...and your God..."

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7.13.11

Warm Up: Tabata Kettlebell
-Swings
-SDHP
-OVH Lunges

21-15-9 For Time:
OVH Squats (135/95#)
Pull Ups
Turkish Get Ups (50/30#)

"Take everything you've ever wanted...and dont stop til you get it..."

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PASSION OVER PROFIT

8 Rounds For Time:

10 Burpees

10 Split Jerks (115/75)

"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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7.11.11

YOGA w/ JAIME TONIGHT @ 6:30pm... PLEASE BRING $10, IF YOU PLAN TO JOIN! ALL ARE WELCOME!!

Warm Up:
800m Run
400m Run
200m Run
Movement Prep btwn each...

AMRAP 14 Min:
20 OVH Lunges (45/25#)
20 Push Ups
20 Sumo-Style Deadlifts (185/125#)

"Somwhere between now and 10 min...and ill be lying flat on my back..."

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7.11.11

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30 BEERS...FOR 30 YEARS

Happy 30th Birthday Sellers...

WOD will be 30 min in duration...

Clock starts... Run 1.5 mile, and then complete Max Reps of G to OVH (135/95#) until the 17 min mark hits on the clock. At that time, athlete will run 1 mile, and complete Max Reps of Deadlifts (135/95) until the 30 min mark hits on the clock.

"You never know...if you never try..."

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CROSSFIT BLOOD: FILTHY 50

For Time:
50 Box Jumps
50 Jumping Pull Up
50 KB Swings
50 Walking Lunges
50 Knees to elbows
50 Push press (45)
50 Sit Ups
50 Wall ball shots (20/14)
50 Burpees
50 Double Unders

"One of those one's that you always remember..."

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7.5.11

Warm Up: 3 cycles

400m Run

10 Pull Up

10 Push Up

10 OVH Squats

10 Sit Ups

For Time:

50 Power Cleans (185/125#)

"Life will always throw you set-backs...a strong person just keeps stepping forward..."

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4th of July WOD Times

We will be hosting WODs on Sat and Monday this wkend...

Sat at 9am -Elements, and 10am -Open

Monday- 8:30am ONLY, ALL LEVELS WELCOME!!

Thanks for your cooperation!! See ya at the BOX, and have a safe and happy 4th!!

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THE "RIDDLER"

15-25-35 For Time:
Thrusters (95/65#)
Toes to Bar

"Work hard...and play even harder..."

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