Wednesday

Warm-Up: Building Run

2 Rounds- with PVC

10 Pass-Overs

10 OHS

10 Good Mornings

10 Ring Push-Ups

10 Wall Lunges

Skills: Bench, Back Squats

WOD: Back Squats 5,5,5,5

         Bench 5,5,5,5

Mobility: band stretches, SYJ, 50 hollow rocks

Heroes we will Never Forget

Tuesday

WOD:

50 Sledge Hammer Strikes LT
50 Sledgehammer Strikes RT
One Arm Farmer Walk 50 yards RT
One Arm Farmer Walk 50 yards LT

*Rest 2 minutes between rounds
*Go as heavy as possible for farmer carry. 

Summer Time CrossTown Rivalry

What is CrossTown Rivalry? A fun, CrossFit event the first Saturday of every month in June, July and August. There will be teams, individuals and different age divisions. All fitness levels are welcome. Scores will be tracked and winners in all divisions in teams and individual will be announced after August’s WoDs. We will have a big cookout the first Saturday in August. Members of participating boxes are encouraged to come and join in on the fun.

When: 1st Saturday of June, July and August

Time: 8:30am - 10:30am

Who Can Participate: Members of CrossFit Mt Pleasant, Low Country CrossFit and 21 Guns CrossFit

Divisions: Ages 18-35, 36-55, 56-75 for individual RX and scaled men and women and RX and scaled teams.

Cost: Free to all members of participating boxes

Location: CrossFit Mt Pleasant

Workouts will be posted on the Monday before the event each month. 2013 CrossFit Open Judges Course Standards will apply for completing all movements during the event. Contact Tina Whetzel if any Level 1 certified coaches are interested in being a judge for the event.

There will be a family fun hang out after the competition in July and August. Please feel free to bring your friends and family along to cheer you on and be a part of the fun.

The WoD in June will be a variation of The Combat Fitness Test. We will make some changes and make it work for both teams and individuals alike. I am going to work on programming this weekend.

Would you all be able to do the same and email me Monday with your suggestions? I will then put together a WOD with all of our ideas to create one awesome WOD.

Please let me know your thoughts and suggestions. I will let you know what we can and cannot make work!

Memorial Day

Hero WOD’s

CrossFit is quickly becoming “the training” program for our Military, Law Enforcement and Fire Fighters. Since day one CrossFit has embraced our men and women in uniform and they have chosen to honor the Heroes who gave their lives to keep us and our country safe.

These CrossFit Hero WODs listed below are some of the most intense workout experiences that you could experience. They have been conceived and are intended to be performed with intense effort, in honor of our fallen Heroes. Don’t think to your self, I can’t do that or it looks to hard. Instead focus on what you can do, scale where needed, and think about the Hero that has given his all for our freedom. Honor these Hero’s with your best effort.