Lowcountry CrossFit

Saturday

2009-07-10T17:25:00.000-07:00

800m
10 Kte
20 Sit Ups
30 Push Press 75/45
50 Burpees
40 Box Jumps
30 Push Press
20 Sit Ups
10 KTE
800m

"Our workouts are competitive events. The strength and value of CrossFit lies entirely within our domination of other athletes. This is a truth derived through competition, not debate."

Posted by Sam W.

Couldn't have said it better!

Friday

2009-07-09T16:51:00.000-07:00

Suicide Sprint
10 Squats
20 Push Ups

5 Rounds for time.

Post times to comments.

Thursday

2009-07-09T01:41:00.000-07:00

21-15-9
Deadlift @ 225/135
Pull Ups

Post times to comments.

Wednesday

2009-07-07T19:31:00.000-07:00

5 Man Makers
10 Wall Balls 20/14
15 KB Swings 55/35

7 Rounds for time.

Post times and weights for Man Makers to comments.

Tuesday

2009-07-06T18:13:00.000-07:00

"Gut Check"

Warehouse Sprint
5 DB Thrusters 55/25
10 Burpee Box Jumps
15 Pull Ups

4 Rounds for time.

Post weights and times to comments.

Shanyn showing the guys that HSPUs are possible.

Friday and Saturday

2009-07-03T10:03:00.000-07:00

Happy 4th of July everyone!

We will be closed this afternoon and tomorrow for the holiday.

I hope everyone is enjoying the new spot off of Long Point.We are in the process of putting together a Grand Opening/Fundraiser for the middle of Aug. If you have any suggestions or services you would like to offer for this let Ian, McCoy, Jake or myself know.

PS Sorry about the late post. I am in Portland OR and have no idea what time it is.

Monday will be business as usual!

Thursday

2009-07-01T17:57:00.000-07:00

Mini Eva

Run 800m (3 laps around the warehouse)
30 KB Swings 70/35
30 Pull Ups

3 Rounds for time.

Wednesday

2009-06-30T11:46:00.000-07:00

We are open!!!! Now it is time to get back into it.

The location is off of Long Point Rd. Go towards the terminals and you will see Wando Park Blvd at the second stop light.
Pull into the first set of shops on the left. We are in Ste. 103.

Our phone is down until Comcast decides to be nice and come out to hook it up.

Also we will be doing classes on the half hour from now on. You can still show up whenever you like but we are going to be a little more diligent with class times.

WOD

"Move for time"
Run w/ Dumbells around the warehouse.
10 Burpees
10 Push Press 95/65
10 Deadlift 95/65

3 rounds for time.

Post times and weights to comments.

We will be closed Friday afternoon and Saturday for the holiday.

Monday

2009-06-28T17:28:00.000-07:00

The new gym is coming along great! Thanks to all that helped out on Sunday.
We will be ready to rock on Wednesday!

LCCF Staff

Saturday

2009-06-26T16:18:00.000-07:00

"Our Last Day in the Old Box"

"Murph"
Run 1mile
100 Pull Ups
200 Push Ups
300 Squats
Run 1 Mile

With Vest.

Post times to comments.

If you would like to help us move on Sunday we will be meeting up @ 0900. We will have lunch and beers available!

Our new location!

2009-06-25T18:13:00.001-07:00

We are moving next week!
The new address is 502 Wando Park Blvd. Ste. 103.
It is off of Long Point in Mt. P.

We will be closing down on Monday and Tuesday of next week to finish moving.
We will reopen on Wednesday July 1.

Stay tuned for details.

Friday

2009-06-25T18:09:00.000-07:00

"J.T."
21-15-9
HSPU
Ring Dip
Push Up

Post times to comments.

Thursday

2009-06-24T17:09:00.000-07:00

4 Rounds for time of:
Run 400m
50 Squats

Post times to comments.

Wednesday

2009-06-23T16:27:00.000-07:00

10-1
Power Cleans 155/95
KB Swings 70/35

Post times to comments.

Tuesday

2009-06-22T18:25:00.000-07:00

7 Front Squat 95/65
7 Chest to Bar Pull Ups
1 WH Sprint

7 Rounds for time.

Post times to comments.

Thanks to Sam W. for that motivational video. If you would like to see it look up Sam on Facebook and see why he does CrossFit!

Also, we will know this week where our move is going to be. Stay tune...

Monday

2009-06-21T14:49:00.000-07:00

10 Dumbell Thrusters
15 Mountain Climbers
20 Slapping Push Ups

3 Rounds for time.

Post times and weights to comments.

Vision to Victory

2009-06-21T05:48:00.001-07:00

You can reinforce new beliefs that will get you to think differently and behave differently. If done correctly, you can set up the right mindset to achieve goals that you've always dreamed of. Here are the basics of the process:

1. Affirmations: Focus on the goals you want to achieve as if you have already achieved them. Focus on affirmations like "I am Fit like a SEAL" or "I am a successful business owner."

2. Visualization: Play a mental movie of yourself in the place that you want to be. Be exact - how much revenue you are making, how many clients you have, what they are saying about you, your lifestyle - make yourself FEEL as though it is already happening.

3. Meditation: Meditation puts your brain in a frequency that will help you reform your beliefs. Meditiation can be seated, walking or even working out. The key is to relax your mind and "not think" but allow the silence to rule.

5. Victory Vision: Create a visual representation of what victory is for you - whether it is earning a trident, selling a business, or losing 25 pounds - write it down and create a visual representation to look at to help re-affirm your new beliefs.

SealFit.com

Saturday

2009-06-20T04:28:00.000-07:00

Congrats are in order for Joel and his wife Mandi. They welcomed there first child Kai into the world yesterday morning. Hosea is officially an uncle. Good thing we are starting CrossFit Kids soon!

Today there will a beginners gymnastic class at 11 am.

WOD
Row 500m.
50 Wall Balls
Run 400m.
50 Ring Dips
Row 500m.
50 Pull Ups
Run 400m.
50 Push Ups
Row 500m.

For time.

Post times to comments.

Friday

2009-06-18T16:58:00.000-07:00

KB Swings 20 Reps
Burpees 2 Reps
KB Swings 18 Reps
Burpees 4 Reps
KB Swings 16
Burpees 6
KB Swings 14
Burpees 8
KB Swings 12
Burpees 10
KB Swings 10
Burpees 12
KB Swings 8
Burpees 14
KB Swings 6
Burpees 16
KB Swings 4
Burpees 18
KB Swings 2
Burpees 20

For time.

Post times to comments.

Thursday

2009-06-17T16:26:00.000-07:00

"Tabata something else"
Tabata Style:
Pull Ups
Push Ups
Sit Ups
Squats

For twenty seconds do as many reps of the assigned exercise as you can - then rest 10 seconds.
Repeat this seven more times for a total of 8 intervals, 4 minutes total per exercise.
Total time will be 16 min.
The score is the least number of reps for any of the eight intervals.

Wednesday

2009-06-16T21:47:00.000-07:00

Diane
21-15-9
Deadlift @ 225lbs.
Handstand Push Ups

Tuesday

2009-06-15T16:43:00.000-07:00

3 Rounds for time of:
Run 400m
10 Man Makers
20 Sit Ups

Post times to comments.

“Mental toughness is not being affected by anything but what’s going on in the game or competition no matter what coaches, other players, or refs are doing. It’s being able to block out what’s not important.”
– Jenny Brenden, Women’s Basketball

Monday

2009-06-14T17:50:00.000-07:00

AMRAP in 15 min of:
10 Wall Balls 20/14
10 Box Jumps
10 Burpees
10 Pull Ups

Post rounds to comments.

“Don't wait until everything is just right. It will never be perfect. There will always be challenges, obstacles and less than perfect conditions. So what. Get started now. With each step you take, you will grow stronger and stronger, more and more skilled, more and more self-confident and more and more successful.”

Here are some newer Photos

More to come.

Saturday

2009-06-13T05:57:00.000-07:00

We will be closed for the beach WOD on Folly this morning at 10:30 on 10th street. Hope to see you there!

More details at www.lowcountrycrossfitwa.blogspot.com.

Friday

2009-06-11T19:35:00.000-07:00

3 on the minute for 15 minutes:
- 3 Dead Lift 135/75
- 3 Power Clean 135/75
- 3 Push Press or Push Jerk 135/75

Minimize rest between sets, but do not work at a frantic pace. Form precedes speed work safely with the lifts at a speed that is efficient and smooth.

Post weights to comments.

Thursday

2009-06-10T19:38:00.000-07:00

5 Renegade Rows
10 Box Jumps @ 24"
15 Jumping Lunges

5 Rounds for time.

Post times and weights to comments.

Wednesday Fun

2009-06-09T16:47:00.000-07:00

Run 400m.
Then 21-15-9 of:
Ring Dips/Box Dips
Push Press @ 95/65
KTE
Finish with 400m run.

Post times to comments.

Cindy

2009-06-09T05:00:00.000-07:00

"Cindy"

Complete as many rounds in 20 minutes as you can of:

5 Pull-ups

10 Push-ups

15 Squats

"Mary"

Complete as many rounds in 20 minutes as you can of:

5 Handstand Push-ups

10 One legged squats, alternating

15 Pull-ups

Post your choice of girls and rounds completed to comments.

2009-06-08T05:00:00.000-07:00

3 Rounds for time of:

400m Run w/med ball

15 Med Ball Cleans

10 Burpees

Post times to comments.

“Anyone can give up, it's the easiest thing in the world to do. But to hold it together when everyone else would understand if you fell apart, that's true strength."

Eva

2009-06-06T05:01:00.000-07:00

Run 800 meters
2 pood KB swing 30 reps
30 pullups

5 Rounds for time.

Barbara

2009-06-05T17:35:00.000-07:00

Five rounds, each for time of:

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Squats

Post times to comments.

A note on "Barbara." If you love your trainers, bring your own watch today. Life sucks for us otherwise!!!

Karen

2009-06-03T18:35:00.000-07:00

150 Wall Balls for time.

Wall Ball Technique

Post times to comments.

Are you man enough?

2009-06-03T04:00:00.000-07:00

30 Barbell Man Makers @ 1/2 BW for time.

Post times and weights to comments.

Intro to Intensity

Helen

2009-06-02T17:18:00.000-07:00

Run 400m.

21 KB Swings @ 55lbs.

12 Pull Ups

3 Rounds for time.

Post times to comments.

Key psychological characteristics associated with mentally tough elite athletes

• Self-Belief:
• Having an unshakable belief in your ability to achieve competition goals
• Unique qualities that make you better than your opponents.
• Motivation:
• Having an insatiable desire and internalized motivation to succeed (you really got to want it)
• Ability to bounce back from performance setbacks with increased determination to succeed.
• Focus:
• Remain fully focused on the task at hand in the face of competition-specific distractions
• Able to switch focus on and off as required
• Not being adversely affected by others performance or your own internal distractions (worry, negative mind chatter)
• Composure/Handling Pressure:
• Able to regain psychological control following unexpected events or distractions
• Thriving on the pressure of competition (embracing pressure, stepping into the moment)
• Accept that anxiety is inevitable in competition and know you can cope with it

Fran

2009-05-31T17:07:00.000-07:00

21-15-9

Thrusters @ 95/65

Pull Ups

Post times to comments.

2009-05-31T06:44:00.000-07:00

“A trainee must learn first to be quiet, then to be alone, then to face and examine himself, then to recognize and speak truth, and finally be with others, unaffected by circumstance or surrounding, of single mind.” --Jason Dougherty

My experiences with athletics, academics, physical training and military service have exposed me to different types of people. Based on this exposure, I have observed several characteristics that distinguish world-class trainees from the pack. The purpose of this essay is to explain these characteristics, and highlight their significance. These characteristics are frequently observed in the gymnasium, yet I believe their relevance applies to numerous occupational fields. A complementary case study will illustrate the characteristics in a real world scenario.

There are a number of characteristics common to world-class trainees. Specifically, these characteristics include, but are not limited to:

Desire. World-class trainees have an insatiable desire to improve. They are self-motivated and take action in the absence of specific direction. Their burning desire enables them to take the “full dose” of the training.

Willingness to Listen. Great trainees understand the necessity of listening. They are teachable, open and willing to accept guidance and correction. Engaged listening fosters effective communication between pupil and teacher. Intelligent discussions pertinent to the situation ensue, which strengthen the bonds of trust and confidence.

Dedication to Fundamentals. Exceptional trainees embrace fundamentals. They build on an already solid foundation, performing common movements uncommonly well (virtuosity.) Great trainees improve with regular, deliberate practice. Pre-workout time is maximized and used as an opportunity to sharpen basic skills.

Mental and Physical Preparedness. World-class trainees are prepared at every session. They understand that early is “on-time.” They are enthusiastic about the opportunity at hand, regardless of how they “feel.” They recognize rest and nutrition not as distractions, but rather complementary building blocks of elite human performance.

Ability to Train Alone. While a group dynamic offers encouragement and mutual accountability, there are times when a trainee must work alone. Military deployments, austere environments, unpredictable schedules and road trips present training disruptions. Excuses aside, a world-class trainee will find a way to face rigorous protocols alone and unafraid. The seeds of world-class performance are often born in the silence and solitude of the morning darkness.

Behavior under Duress. World-class trainees are able to deal with injury and the mental anguish of rehabilitation. They may get temporarily discouraged, but are able to bounce back quickly and with even greater resolve. They understand that pain and injury are part of the contract. World-class trainees reveal their true character in times of discomfort and adversity. Great trainees perform well by themselves and in group or team settings.

-Andrew Thompson is a Major in the U.S. Marine Corps, a level-3 CrossFit certified trainer and founder of CrossFit Quantico.

"All You Got"

2009-05-30T17:57:00.000-07:00

10-1-10

Push Press 75lbs.
Ring Dip
Box Jump @ 24"
L Pull Up

Post times to comments.

2009-05-29T09:14:00.000-07:00

Friday

20-18-16-14-12-10

Sumo Deadlift High Pull 95/75

Push Ups

Tuesday 090310

2009-03-09T18:58:00.001-07:00

Tuesday 090310
Complete as many rounds as you can in twenty minutes of:
5 Handstand Push-ups
10 L Pull-ups
15 Steps, Walking Lunge

Friday 090306

2009-03-05T16:56:00.000-08:00

Friday 090306
"Fran"

21-15-9 of: Thrusters @ 95lbs.
Pull Ups

The goal of this workout is to finish within ~5 min. Check your ego at the door and scale accordingly. Good Luck!

Thursday 090305

2009-03-04T17:46:00.001-08:00

Thursday 090305
Bench Press 135lbs.
Pull Ups w/vest

Max reps of each 3 rounds.

Due max reps of bench followed by max reps of pull ups. Then rest for 3 min.

Wednesday 090304

2009-03-03T19:59:00.000-08:00

Wednesday 090304

"Karen"

150 Wall Balls for time.

Tuesday 090303

2009-03-02T17:53:00.000-08:00

Tuesday 090303
ASMRAP in 20 min of:

5 Renegade Rows @ 25lbs.
10 SDHP @ 95lbs.
15 KB Swings @ 70lbs.

Monday 090302

2009-03-01T19:09:00.001-08:00

Monday 090302
Tabata Core

Leg Lifts
Plank
Sit Ups

Today will be focused midline stabilization. In this drill we will focus on correct contraction of all primary muscles associated with the midline.

Friday 090227

2009-02-26T20:08:00.001-08:00

Friday 090227

Max reps in 1 min and rest 30 sec of:

95lb Thrusters @ 95lbs.
Box Jumps

3 Rounds

Thursday 090226

2009-02-25T19:30:00.001-08:00

Thursday 090226
Run 800m
30 Elevated Push Ups
30 Pull Ups

5 rounds for time.

Wednesday 090225

2009-02-24T17:19:00.001-08:00

Wednesday 090225
30-20-10 of:

2 Pood KB Swings
Slapping Push Ups
Sit Ups

Tuesday 090224

2009-02-24T03:44:00.000-08:00

Tuesday 090224
Five rounds for time of:

"Jeremy"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Overhead squats
Burpees

Monday 090223

2009-02-22T18:10:00.000-08:00

Monday 090223

5 Man Makers
15m Bear crawl

5 Rounds for time.

Friday 090220

2009-02-20T10:41:00.000-08:00

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed.

Thursday 090219|

2009-02-19T02:20:00.000-08:00

Thursday 090219
For time:
50 Ring Dips
Run 400 meters
50 Push-ups
Run 400 meters
50 Thrusters @ 45lbs.
Run 400 meters

Push-ups are honest push-ups.
Ring Dips have full extension and shoulders need to break the elbow angle.
Thrusters must have proper depth and full extension.

Tuesday 090217|

2009-02-16T18:27:00.000-08:00

Tuesday 090217

Squat clean 1-1-1-1-1-1-1 reps

or/then

Tabata Fun
Burpees
Wall Balls

20 sec of Burpees-Rest 10 Sec-20 sec of Wall Ball-10 sec rest-20 sec burpees- and so on. 8 rounds of each.

Monday 090216

2009-02-15T18:03:00.000-08:00

Monday 090216

5x Ball Slam @ 20lbs.

10x Push-ups

15x KB Swing @ 55lbs.

11 Rounds

Eva 081223

2008-12-22T18:25:00.000-08:00

Tuesday 081223

"Eva"

Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

Wednesday 081217

2008-12-17T02:14:00.000-08:00

Wednesday 081217

Complete as many rounds in twenty minutes as you can of:

Run 400 meters
15 L-Pull-ups
15 Hip Extensions

Tuesday 081216

2008-12-15T20:03:00.000-08:00

Tuesday 081216

Split Jerk Progression 1-1-1-1-1-1-1 reps

or/then

10 OH Squats @ 75lbs.
10 KB Swings @ 35lbs.

ASMRAP in 10 min.

Thursday 081016

2008-10-15T20:19:00.001-07:00

Thursday 081016

Snatch 1-1-1-1-1-1-1 reps

Tuesday 081014

2008-10-13T20:07:00.000-07:00

Tuesday 081014

For time:

135 lb Squat clean, 10 reps
50 GHD Sit-ups

135 lb Squat clean, 8 reps
40 GHD Sit-ups

135 lb Squat clean, 6 reps
30 GHD Sit-ups

135 lb Squat clean, 4 reps
20 GHD Sit-ups

135 lb Squat clean, 2 reps
10 GHD Sit-upsPost time to comments.

Monday 081013

2008-10-12T20:00:00.001-07:00

Monday 081013

"Thruster Buster"

For time:

30 - 20 - 10

Thruster 65lb

KB swing 55lb (1.5 pood)

KTE

Friday 081010

2008-10-09T19:20:00.000-07:00

Friday 081010

"Mr. Joshua"

Five rounds for time of:

Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps

Thursday 081009

2008-10-08T20:13:00.001-07:00

Thursday 081009

"Erin"

Five rounds for time of:

40 pound Dumbbells split clean 15 reps
21 Pull-ups

Wednesday 081008

2008-10-07T19:53:00.001-07:00

Wednesday 081008

"Ryan"

Five rounds for time of:

7 Muscle-ups
21 Burpees

Each burpee terminates with a jump one foot above max standing reach.

Monday 081006

2008-10-06T02:05:00.001-07:00

Monday 081006

5 Rounds for time of:

15 Wall Balls
10 Pull Ups

Friday 081003

2008-10-02T16:18:00.000-07:00

Friday 081003

"Chris"

Two rounds for time of:

Run 800m
25 Ring Dips
25 GHD Sit Ups
25 Pull Ups
25 Burpee Box Jumps
Run 800m

Thursday 081002

2008-10-02T02:09:00.001-07:00

Thursday 081002

With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute... continuing as long as you are able.Use as many sets each minute as needed.

Wednesday 081001

2008-09-30T19:37:00.001-07:00

Wednesday 081001

"Nate"

Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Tuesday 080930

2008-09-29T21:20:00.001-07:00

Tuesday 080930

30 Man Makers for time.

Monday 080929

2008-09-29T03:41:00.001-07:00

Monday 080929

Four rounds for time of:
Run 400 meters
50 Squats

Saturday 080927

2008-09-26T21:41:00.001-07:00

Saturday 080927

'Fight Gone Bad'.

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. This event calls for 3 rounds. The clock does not reset or stop between exercises. On call of 'rotate,' the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point. The stations are:

Wall-ball, 8 ft target (Reps)
Deadlift high-pull (Reps)
Box jump (Reps)
Push-press (Reps)
Row (Calories)

Friday 080926

2008-09-26T02:20:00.001-07:00

Friday 080926

"G.I. Jane"

100 Burpee Pull Ups

For Time

Thursday 080925

2008-09-24T19:30:00.000-07:00

Thursday 080925

For Time:

7 Farmers Walks @ 70lbs.
21 Ring Push Ups
21 Wall Balls @ 20lbs.

6 Farmers Walks
15 Ring Push Ups
15 Wall Balls

4 Farmers Walks
12 Ring Push Ups
12 Wall Balls

2 Farmers Walks
9 Ring Push Ups
9 Wall Balls

Wednesday 080924

2008-09-24T01:59:00.001-07:00

Wednesday 080924

"Nicole"

Complete as many rounds in 20 minutes as you can of:

Run 400 meters
Max rep Pull-ups

Tuesday 080923

2008-09-22T18:54:00.000-07:00

Tuesday 080923

For time 30, 25, 20, 15, 10, and 5 rep rounds of:

"Virtual shoveling" and Push-ups

With an Olympic bar holding only one plate (men use 45 pound plate, women use 25 pound plate), touch the plate on one side of the barrier then the other for one "rep." Barrier is 24."

Monday 080922

2008-09-21T19:40:00.001-07:00

Monday 080922

"Isabel"

For time:

Snatch 135 pounds, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.

Friday 080919

2008-09-19T05:39:00.000-07:00

Friday 080919

30 Muscle Ups for Time
or
120 Pull Ups and 120 Dips

Thursday 080918

2008-09-18T05:28:00.001-07:00

Thursday 080918

"Grace"

135 pound Clean and Jerk, 30 reps

Use 95 pounds, 65 pounds or PVC as needed.

Wednesday 080917

2008-09-17T02:12:00.001-07:00

Wednesday 080917

As many rounds in 20 min. of:

5 L Ups
10 Knees to Elbows
15 Box Jumps

Monday 080915

2008-09-15T02:05:00.000-07:00

Monday 080915

"Fran"

Three rounds

21-15- and 9 reps, for time of:

95 pound Thruster
Pull-ups

Friday 080912

2008-09-12T02:07:00.001-07:00

Friday 080912

Clean and Jerk 3-3-3-3-3 reps

Thursday 080911

2008-09-11T02:29:00.001-07:00

Thursday 080911
"HERO"
workout of your choice.

Wednesday 080910

2008-09-10T02:10:00.000-07:00

Wednesday 080910

Five rounds for max reps of:
Body weight bench press
Pull-ups
Body weight back squat

Post reps for all three exercises in all rounds.

Tuesday 080909

2008-09-08T19:54:00.001-07:00

Tuesday 080909

For Time:
21-15-9
Pull Ups
Ring Dips
Burpees

Monday 080908

2008-09-08T02:06:00.000-07:00

Monday 080908

For Time:
DB Swings
Wall Ball
10-9-8-7-6-5-4-3-2-1

In this routine you do ten of each, then nine of each, then eight of each....

Friday 080905

2008-09-05T03:19:00.000-07:00

Friday 080905

As many rounds in 20 minutes of:
5 Box Jumps
10 Knees to Elbows
15 Push Ups

2008-09-04T03:11:00.000-07:00

Thursday 080904

Pick One:

Deadlift 3-3-3-3-3 reps

or

For Time:

3 Rounds of

Run 800m
12 Thrusters @ 95lbs.
21 Pull Ups

Wednesday 080903

2008-09-03T03:05:00.001-07:00

Wednesday 080903
Back Squat 3-3-3-3-3 reps

Tuesday 080802

2008-09-01T20:06:00.001-07:00

Tuesday 080802

Push jerk 3-3-3-3-3 reps

Friday 080829

2008-08-29T06:01:00.000-07:00

Friday 080829

"Nasty Girls"

3 rounds for time of:

50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps

Thrusday 080828

2008-08-28T03:25:00.000-07:00

Thrusday 080828

Complete in 20 min. as rounds of:
10 Med Ball cleans @ 20lbs.
5 Box Jumps @ 24"
3 Slapping Push Ups

Wednesday 080827

2008-08-27T03:04:00.000-07:00

Wednesday 080827

For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

Tuesday 080826

2008-08-26T03:01:00.001-07:00

Tuesday 080826

Front Squat 10-10-10-10-10 reps

Monday 080825

2008-08-24T19:56:00.000-07:00

Monday 080825

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Saturday 080823

2008-08-23T04:57:00.001-07:00

Saturday 080823

For time:
Run 800 meters
95 pound Shoulder press, 21 reps

Run 800 meters
95 pound Push press, 21 reps

Run 800 meters
95 pound Push Jerk, 21 reps

Friday 080822

2008-08-22T02:51:00.001-07:00

Friday 080822

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Thursday 080821

2008-08-21T03:03:00.001-07:00

Thursday 080821

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Wednesday 080820

2008-08-20T03:20:00.000-07:00

Wednesday 080820

For Time:
Run 400m
12 DB Burpees @ 30lbs.
Run 400m
9 DB Burpees @ 30lbs.
Run 400m
6 DB Burpees @ 30lbs.

Tuesday 080819

2008-08-19T03:15:00.001-07:00

Tuesday 080819
Deadlift 1-1-1-1-1-1-1 reps

Monday 080818

2008-08-18T03:09:00.001-07:00

Monday 080818

"Tabata Something Else"Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Thursday 080814

2008-08-13T19:58:00.001-07:00

Thursday 080814

Three rounds for time of:

50 Jump rope, double unders
50 Hip Extensions
50 GHD Sit-ups

Wednesday 080813

2008-08-13T08:07:00.000-07:00

Wednesday 080813

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep