SIGN UP FOR THE PRIMAL GAMES TODAY!! THE PRICE INCREASES TONIGHT AT 12pm!! WE HAD A BLAST LAST YEAR, AND THIS YEAR WILL BE NO DIFFERENT!! 3,2,1...GO!!
 http://www.active.com/fitness/daniel-island-sc/the-new-primal-games-presented-by-earthfare-2012?int=29-12

Warm Up: 2 Cycles
200m Row
12 Box Jumps
14 KB Swings
16 Lunges w/ OVH Stretch

Training Sets: x 4
:20 sec Handstand Hold and then immediately followed by 5 HSPU

3 Rounds For Time:
30 Wall Ball
50 Double Unders
then finish with...
40 Deadlifts (225/165#)

"Just waiting to turn your tears...to roses...."  

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Warm Up:
1 mile Run and Movt Prep

6 Intervals, 2 min each:
25 Double Unders
25 Kb Swings
5 Hand Release Push Ups

Cash Out: 800m Run

"This is OUR sport..."  

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Warm Up: 4 Cycles
150m Run
10 Burpees
10 Knees to Elbows
10 Squats

7 Rounds For Time:
5 Clean and Jerk (165/105#)
1 Rope Climb

"Why would you wait to live another day..."  

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Warm Up: 4 cycles
12 KB Swings
100 Jump Rope
12 KB Thrusters

Strength Sets: SDHP 4x5

10-9-8-7-6-5-4-3-2-1- For Time:
Chest to Bar Pull Ups
Box Jumps (30'')
Ab Mat Sit Ups

"CrossFit is more than just physical changes to the body..."  

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4.23.12

How much "fun" do you have while your training?

Warm Up:
800m Indian Run
50 Straddle Sit Ups
4 150m Row Sprints
3 Wall Walks

For Time:
800m Run then...

10 Rounds of...

10 Ring Push Ups
10 Sit to Stand with Press 
then finish with...
800m Run

"I was comfortable with the walls around me..."  

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2012 REGIONALS WOD

Are you following the creed!?

Warm Up: 7 min Run thru...
200m Run
Max HS Hold
& Broad Jumps

Training Sets: 8-6-4-2-4-6-8
Pull Ups
Wall Ball Sit Ups

For Time:
2000m Run/Row
50 Pistol Squats (alt.)
30 Shoulder to OVH (135/95)

"Yes we run in the rain....sorry about your hair..."

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CROSSFIT BLOOD: ELIZABETH

Warm Up: 1 minute Stations, 3 cycles
Double Unders
KB Snatches (50/30)
Ab Mat Sit Ups
Box Jumps

21-15-9 For Time:
Power Cleans (135/95)
Ring Dips

"I never wanted to destroy your 'dream come true'..."

SKOOL OF SWOLE w/ Coach Hartzell:

Focus Lift: Back Squats

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4.17.12

Jeremy Thiel- Games Athlete
How much intensity will bring to your training tonight!!?

Warm Up:
800m Run
2 cycles of...
15 Navy Seal Push Ups
15 Straddle Sit Ups
finish with...
200m Run

Training Set: Strict Press x 5

7, 2 min Intervals:
3 + 3 HSPU
8 Lunges (135/95)
12 Floor Wipers (135/95)

"Relationship is a matter of physical and mental..."

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"DIRTY 30"

Our morning out on the beach... Special thanks to everyone who came out!! We had a blast!!

Warm Up:
10 min Team Boat Race (No more than 200m per athlete at one time, then follow with...)
1 Wall Walk
5 T2b

Training Sets:
HSPU 3 Strict + 3 Kipping
Bent Over Rows x 12 (135/95)

For Time, 30 Reps each, in order:

Box Jumps (24")
Pull Ups
KB Swings (70/40)
Walking Lunges
Knees to Elbows
Push Press (95/65)
Ab Mat Sit Ups
Wall Ball
Burpees
Double Unders

"How deep is your thirst...what will you do and how far will you go to quench it..."

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Beach Wod

REMINDER: There will be NO classes at the BOX Saturday April 14th.

Join us at the BEACH instead!!!

Saturday April 14th from 7:30-9am!!

21st Street Ave IOP

Crossfit Charleston is storming the beach for our first WOD of the year, in the sand!! This will be a body weight/calisthenics/partner WOD based off minimal equipment, but MAXIMUM intensity!! Start prepping mentally...you will get sandy, you will get wet, and you will be dripping with sweat!! This will not be some romantic morning watching the sunrise, listening to the waves, and sipping on some coffee!!

ATHLETES WILL MEET AT THE 21st PARKING AREA between 7:30 and 7:50. We will then walk down to the beach together at 7:50am. WOD starts promptly at 8!! Don't be late!!

All athletes must bring.....

1. Comfortable WOD clothes or swimsuit. Some likes shoes, some go barefoot.

2. A gallon of water. It's hot and dry out there, even in the morning.

3. A towel

4. A light snack. (fruit/jerky/nuts/bar...ect...) you will get hungry.

These WODs are a blast with big groups so please invite everyone you think would want to come!! All fitness levels are welcome!! Please RSVP so we can plan accordingly!! Thanks guys, can't wait to have some FUN out there!!!

3,2,1....GO!!!

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CROSSFIT TOTAL (CFT)

Its been 6 weeks since our last CFT!! All numbers are still at the BOX, so come get right on these lifts, and set a new PR!! When in doubt, more chalk, and go hard!! 3,2,1...GO!!

Warm Up:
400m Run then 3 rounds of
10 Squats
10 Push Ups
10 Pull Ups
10 Walking Lunge w/ OVH Stretch
10 Sit Ups

1 Rep Max Weight Lift of each Movement, 3 attempts only:
Back Squat
Shoulder Press (strict)
Deadlift

"You will definitely feel some resistance during the lift..."

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4.10.12

DT and Rich gettin' right on some SLEDGE SWINGS!!

Warm Up: 3 cycles
20 Straddle Sit Ups
10 Squats Jumps
2 Wall Walks
5 Bar L Holds

Training Sets: Power Cleans x 3

For Time:
400m Run
14 Hang Power Cleans (135/95)
14 Burpees Over Bar
800m Run
21 Hang Power Cleans
21 Burpees over Bar
400m Run
14 Hang Power Cleans
14 Burpees Over Bar

"Respect is earned...not given..."

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4.9.12

Warm Up: 3 cycles

200m run

12 Ovh squats

12 Burpees

WOD: AMRAP=5min

7 Push Press (95/65)

7 sit ups

Rest 90 secs

AMRAP=5mins

8 kb sdhp (70/40)

16 du

Rest 90 secs

AMRAP=5mins

9 wall balls

9 box jumps

"When you have nothing else to burn.....set yourself on fire........"

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Happy Easter

We will be closed Saturday.

Wods will resume on Monday at 6am!

Happy Easter, have a blessed weekend!

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4.5.12

For Time:
250/200m Row/Run
10 Squats
10 KB swings
10 Burpees
500/400m Row/Run
15 Squats
15 Swings
15 Burpees
750/600m Row/Run
20 Squats
20 Swings
20 Burpees
1000/800m Row/Run
25 Squats
25 Swings
25 Burpees

"On the surface there's a purpose...but we need a reason why..."

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4.4.12

CrossFit Charleston is storming the Isle of Palms Beach for our first "Sand Storm" WOD of the year.... Details on on FB, and at the BOX!! Be there!!

Warm Up: 3 Cycles
400m Run
5 Burpees
6 Scorpion Stretch
20 Air Squats

AMRAP= 11 min
3 Power Cleans (135/95)
6 Box Jumps (24'')
9 Hand Release Push Ups
30 Double Unders

"How hard are you willing to fight..."

SKOOL OF SWOLE:
Clean and Jerks
6x 3 (65%-85%)

Swole Sauce: WTD Tire Pulls and Hanging Leg Raises

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4.3.12

Warm Up:
800m Run
100 Double Unders

Training Sets:
Strict Pull Ups to Max then 5 Kipping

For Time:
200m Run
14 Lunges (135/95)
4 Rope Climbs
200m Run
14 Lunges
3 Rope Climbs
200m Run
14 Lunges
2 Rope Climbs
200m Run
14 Lunges
1 Rope Climb

"We found the fear inside your eyes..."

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4.2.12

Warm Up:
400m Run
20 Sit Ups
20 Burpees
400m Run
2 min Pigeon Stretch/per side

Training Sets:
Squats Cleans x 3
Sit to Stand x 8

3 Rounds For Time:
15 Knees to Elbows
5 TGU/side (50/30)
5 Back Bridges

"May I never boast except in the cross of our Lord Jesus Christ, through which the world has been crucified to me, and I to the world..." Galatians 6:14

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