FIRST EVER CFT!!

Tonight is the CrossFit Total!

1 Rep Max Weight of Back Squat, Strict Press, and Deadlift

Check out this dude hitting over 1000lbs.


WODs will run at 4:30, 5:30 and 6:30. Depending on number of athletes, room will be split up into 3 and each athlete will have 15 min to find each lift.

"You can run and dance around all you want...but now its time to move some weight..."

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2.28.12

IMPORTANT NOTE: THE CROSSFIT TOTAL (CFT) will be taking place at the box, this wednesday night for all athletes! The CrossFit Total is a combination of 3, 1 Rep Max Lifts (Deadlift, Back Squat, and Strict Press). WODs will run at 4:30, 5:30, and 6:30 and will have a very open format. This will be a great test of baseline strength, and will give all athletes a chance to find there raw numbers. Please do not miss this!! We will re-test again, April 1, and see how "swole" we really got!! Hope everyone comes in ready to party! 3,2,1...GO!!

Warm Up: 2 Cycles
400m Run
Bear Crawl length of floor
Crab Walk length of floor
15 Burpees

AMRAP= 16min
9 Wall Ball
8 Power Cleans (135/95)
7 Push Ups (Hand Release)

"Your reward...is directly related to your risk..."

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2.27.12

IMPORTANT NOTE: THE CROSSFIT TOTAL (CFT) will be taking place at the box, this wednesday night for all athletes! The CrossFit Total is a combination of 3, 1 Rep Max Lifts (Deadlift, Back Squat, and Strict Press). WODs will run at 4:30, 5:30, and 6:30 and will have a very open format. This will be a great test of baseline strength, and will give all athletes a chance to find there raw numbers. Please do not miss this!! We will re-test again, April 1, and see how "swole" we really got!! Hope everyone comes in ready to party! 3,2,1...GO!!

























Warm Up: 3 Cycles
Row: 300m, 200m, 100m
12 Kips
12 Ab Mat Sit Ups
12 Fire Hydrants

For Time:
50 Box Jumps (20")
then 4 Rounds of....
5 Deadlifts (315/200#)
10 Toes to Bar
150m Sand Bag Run
then finish with...
50 Box Jumps

SKOOL OF SWOLE w/ Coach Hartzell

Focus Lift: Thrusters

2 x 7 Movement Prep
5x5 at different weight ranges

Swole Sauce: Weighted or Dead Hang Pull Ups, and weight Hip Extenstions

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2.23.12

Warm Up:
1 mile Run
then...
15 Ring Pull Ups
15 Toes to Rings

For Time:
100 Squats
then 3 Rounds...
21 DB Snatches per Arm (50/30#)
11 Burpees to 6 inch Overhead Target
then finish with...
100 KB Swings (50/30#)

"If you want peace...prepare for war..."

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GUTS NOT GLORY

PROWLERS ARE HERE.....

Warm Up:
800m Run then...
3 Cycles
20 Walking Lunges
10 Push Ups
20 Ab Mat Sit ups

13 Min Ascending Ladder (1 rep, 2 reps, 3 reps ect...)
Front Squat (155/115)
Pull Up
HSPU

"It comes out...either as sweat or tears..."

SKOOL OF SWOLE w/ Coach Hartzell

Focus Lift: Deadlifts

3x6 75-85%
2x3 90%
1x20 55%

Swole Sauce: PVC Snatch Technique, Hand Stand Walks

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2.21.12

Check out Rob Orlando "the Strongman of CrossFit" smashing a third rep of a 300# Clean and Jerk. FIRE!!

Warm Up:
400m Run
then...
2 Cycles Thru
10 Ring Push Ups
2 Walk Walks
10 Stiff Leg Deadlifts
10 Bent Over Rows

12-10-8-6-4-2
Clean and Jerk (185/125#)
Burpees Over Bar

"Say goodbye to everything that holds you down..."

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2.20.12

If we have large numbers for WODs tonight, we will break down into teams and storm through!!

Warm Up: 3 cycles
200m Row
100 Jump Rope
25 Sit Ups

7 Rounds For Time:
1 Rope Climb
10 Wall Ball
15 KB Swings
20 Double Unders

"Its not the work...its who your doing it for..."

SKOOL OF SWOLE w/ Coach Hartzell:

Focus Lifts
Shoulder Press/Push Press/Jerks

SP: 3x5 55-65%
PP: 3x3 65-75%
PJ/SJ: 3x3 85+%

Swole Sauce: Reverse KB Drags, KB Rope Pulls

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2.16.12

Warm Up: 3 Cycles
15 Med Ball Sit Ups
15 Med Ball Hip Bridges
15 Med Ball OVH Lunges
10 Med Ball K2E
100 Jump Rope

3 Rounds For Time:
10 Deadlifts (275/165#)
50 Double Unders

"It's time to take this life...and finally start living..."

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2.15.12

WHY WAIT!?!? Register for the 2012 CrossFit Games "OPEN" TODAY!!!! Join team CrossFit Charleston and compete with friends at the BOX, and friends worldwide!! Its only 20 bucks, and a truly amazing experience! Our team has been created.... 3,2,1...GO!!

For Time:
30 HSPU
40 Pull Ups
50 KB Swings
60 Sit Ups
70 Burpees

Strength: Overhead Squats

PVC and Oly Bar Skill work first then:

Sets:

2x8 50%

5x5 60-80%

Aux movements:

GHD/Hyper Ext and Bent over Rows

"Everyone gravitates to something..."

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CUPID'S ARROW

Warm Up: 2 Cycles
20 KB Swings
20 Sit Ups
10 Box Jumps

Team Races:
30 Double Unders
150m Row Sprints

12-10-8-6-4-2
Wall Ball
Toes to Bar

"What do you love about CrossFit..."

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LOVER'S EVE

Warm Up: 2 Cycles
250M Row
15 Back Squats
Sand Bag Plank Drag

6 Rounds For Time:
12 Back Squats (155/115#)
2 Rope Climbs

"Your preparation...determines your performance..."

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2.9.12

Warm Up: 2 Cycles
400m Run
25 Sit Ups

Skill Work: Toes to Bar and Clean and Jerk

3 Rounds For Time:
50 Double Unders
25 Squats
10 Clean and Jerks (135/95)

"Losing more than I have to give...sinking faster than I can swim..."

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"RANDY ON STEROIDS"

Check out what Coach Hartzell has in store for the Skool of Swole group....

For Time, with 3 Burpees on the min:
75 Power Snatches (95/65#)

"You cant fake hustle...."

SKOOL OF SWOLE: Front Squats
1x10 60%
1x8 65%
3x5 70-80%
2x3 85-90%

Swole Sauce: Alternating Weighted Push Ups, DB Bent Over Rows and Shrugs

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KETTLE-HELL

Last week's 4:30 crew, post-hero WOD "Nate". Rough looking bunch!!

Warm Up: 3 Cycles
Handstand Holds and Walks
15 Hollow Rocks
20, 1 Arm KB Thrusters

Skill Work: Turkish Get Ups

3 Rounds For Time:
30 Box Jumps (24#)
200m Run
30 Hand Release Push Ups

then finish with...

30 KB Turkish Get Ups (50/30#)

"Set your intentions first...and your actions are sure to follow..."

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EVIL EYES

Warm Up: 3 cycles, 1min for first 2, and :30 sec for third
Jump Rope
Sit Ups
Hip Swings
Burpees*

*These burpees will count towards todays burpees!! Day 54!!

5, 3min AMRAP, 1 min rest btween each:
4 Deadlifts (185/135#)
8 Pistols (4 per leg)
16 Double Unders

"It all depends on how you look at it..."

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2.2.12

DAY 50 of the BURPEE CHALLENGE!! Finish what you start, and keep the end result in mind!! 3,2,1...GO!!

Warm Up:
200m Run
150m Row
2 Wall Walks
10 OVH Squats

21-15-9 For Time:
Toes to Bar
OVH Squats (115/75#)
Renegade Rows (50/30#)

"Specific goals...specific attitude..."

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CROSSFIT BLOOD: NATE

Andrew gettin "Real.Raw.Relentless." on a 265# Power Clean last Thursday night! STRONG!

AMRAP: 20min
2 Muscle Ups
4 HSPU
8 KB Swings (70/50#)

"Drink until the well is dry..."

SKOOL OF SWOLE: 6:30pm

Focus Lift: Deadlifts
1 x 10 55%
5 x 3 85%
1 x 20 65%

Swole Sauce: Dumbell Shrugs, Presses

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