1.16.2015
Monday· Martin Luther King Jr. Holiday
Today, we'll meet at 10:30am on the Park West Recreation Fields in Mt. Pleasant. Dress accordingly, the WOD will depend on how many athletes SHOW UP.
1.15.2015
Funday
Today, we'll spend 15min on Muscle-Ups
progressions and efficiency
then...
5 Rounds for Time of:
- 5 Strict Chin-Ups
- 10 Burpee Box Overs
- 20 Hollow Rocks
1.14.2015
Thursday
BOX SQUATS: 4, 4, 4, 4
then...
Every Minute On the Minute for 12min
EVEN: 4 Turkish Get-Ups
ODD: 25 Double Unders
1.13.2015
Wednesday
Shoulder Press: 8, 6, 4, 4, 4
then...
3 Rounds for Time:
500m Row
10 Toes-to-Bar
10 Squat Cleans
10 Push Press
*RX for the Cleans/Presses= 95/65*
1.12.2015
Tuesday
“TK”
As Many Rounds As Possible in 20min of:
8 Strict pull-ups
8 Box jumps, 30″(24″)
12 Kettlebell swings, 32kg(24kg)
U.S. Army Major Thomas E. Kennedy, 35, of West Point, New York, assigned to Headquarters and Headquarters Company, 4th Brigade Combat Team, 4th Infantry Division, based in Fort Carson, Colorado, died on August 8, 2012, of wounds suffered when an insurgent detonated a suicide vest in Kunar province, Afghanistan. He is survived by his wife Kami, son Brody, daughter Margaret, parents George and Patricia, and brothers John and George.
1.11.2015
Coach Amy
A little over 3 years ago, this tattooed up little girl with 4% bodyfat walked across the gym and introduced herself to me. She had a look of intensity in her eyes when she started asking me questions about CrossFit and the workouts I was doing in the USCG gym.
In wasn't long before she jumped right in. She was instantly addicted to the adrenaline rush that came from the WODs I was programming. A few weeks later, I introduced her to the infamous WOD known as "FRAN". Now FRAN, if done right, will put anybody on their ass. However, FRAN looked like a mack truck running over Amy at a high rate of speed.
That's when the magic happened...
Although she was completely destroyed and unable to move or breath, she somehow found a way to get up of the floor. Her eyes were narrower with a piercing look of anger, frustration and best of all determination. From that day forward, her life would never be the same.
On July 21st 2008, Amy decided to devote her life to our country and enlisted in the United States Coast Guard. As a Seaman, her job was to "train cadets the fundamentals of sailing and what it takes to be out at sea". I'm sure she taught those recruits how to work together as a team, while always giving your best effort, as well as how to operate a Coast Guard Cutter.
Amy followed her love for sports and excitement when she joined the Charleston Hurricanes Women's Rugby Team. However, this wasn't enough for Amy. She wanted to, do what comes natural to her, share her knowledge and teach others how to excel. Therefore, she became a coach of the Charleston Blockade Rugby Football Club.
This love for teaching soon carried over to CrossFit. Amy decided to give up her 1st love, Rugby, and become a CrossFit Level 1 Trainer. I set her up with internships at CrossFit Discovery and she reached out to CrossFit Mt. Pleasant. After getting her CrossFit Level 1 Certification, she became even more immersed in the Sport of Fitness and teaching others about it's magic. Coach Amy Halperin continues to help athletes at 21 Guns CrossFit and devotes a lot of time to CrossFit Johns Island, where she positively impacts the lives of athletes on a daily basis.
Over the past year or so, Amy has really grown up. On April 1, 2014, she was promoted to Maritime Enforcement Specialist 2nd Class with the USCG. I was honored when she told me how CrossFit had impacted her life and that she wanted to have her advancement ceremony in our gym; 21 Guns CrossFit. On October 24, 2014, Amy married the love of her life and CrossFitting sweetheart Sara. Finally, on 1/11/2015 Amy was asked to become a professional athlete with the Charleston Marauders.
The Charleston Marauders compete in the SAGL - Southern Amateur Grid League. They are also an Official Minor League Team of the DC Brawlers, who compete in the Grid - NPGL (National Pro Grid League) and were crowned the 1st ever Grid Champions in 2014.
Words cannot describe how much it has meant to me to watch Amy grow and succeed as an athlete and as an individual. I'm so proud of the effort and determination she puts into all aspects of her life. She is a living example of what can be accomplished through hard work, patience, and putting others ahead of yourself.
In wasn't long before she jumped right in. She was instantly addicted to the adrenaline rush that came from the WODs I was programming. A few weeks later, I introduced her to the infamous WOD known as "FRAN". Now FRAN, if done right, will put anybody on their ass. However, FRAN looked like a mack truck running over Amy at a high rate of speed.
That's when the magic happened...
Although she was completely destroyed and unable to move or breath, she somehow found a way to get up of the floor. Her eyes were narrower with a piercing look of anger, frustration and best of all determination. From that day forward, her life would never be the same.
On July 21st 2008, Amy decided to devote her life to our country and enlisted in the United States Coast Guard. As a Seaman, her job was to "train cadets the fundamentals of sailing and what it takes to be out at sea". I'm sure she taught those recruits how to work together as a team, while always giving your best effort, as well as how to operate a Coast Guard Cutter.
Amy followed her love for sports and excitement when she joined the Charleston Hurricanes Women's Rugby Team. However, this wasn't enough for Amy. She wanted to, do what comes natural to her, share her knowledge and teach others how to excel. Therefore, she became a coach of the Charleston Blockade Rugby Football Club.
This love for teaching soon carried over to CrossFit. Amy decided to give up her 1st love, Rugby, and become a CrossFit Level 1 Trainer. I set her up with internships at CrossFit Discovery and she reached out to CrossFit Mt. Pleasant. After getting her CrossFit Level 1 Certification, she became even more immersed in the Sport of Fitness and teaching others about it's magic. Coach Amy Halperin continues to help athletes at 21 Guns CrossFit and devotes a lot of time to CrossFit Johns Island, where she positively impacts the lives of athletes on a daily basis.
Over the past year or so, Amy has really grown up. On April 1, 2014, she was promoted to Maritime Enforcement Specialist 2nd Class with the USCG. I was honored when she told me how CrossFit had impacted her life and that she wanted to have her advancement ceremony in our gym; 21 Guns CrossFit. On October 24, 2014, Amy married the love of her life and CrossFitting sweetheart Sara. Finally, on 1/11/2015 Amy was asked to become a professional athlete with the Charleston Marauders.
The Charleston Marauders compete in the SAGL - Southern Amateur Grid League. They are also an Official Minor League Team of the DC Brawlers, who compete in the Grid - NPGL (National Pro Grid League) and were crowned the 1st ever Grid Champions in 2014.
Words cannot describe how much it has meant to me to watch Amy grow and succeed as an athlete and as an individual. I'm so proud of the effort and determination she puts into all aspects of her life. She is a living example of what can be accomplished through hard work, patience, and putting others ahead of yourself.
Monday
Take 20min to establish a SNATCH 1RM
then...
Complete the following for Time:
75 Power Snatches (75/55*)
*5 Overhead Squats must be done EMOM until all snatches are completed.
then...
Complete the following for Time:
75 Power Snatches (75/55*)
*5 Overhead Squats must be done EMOM until all snatches are completed.
