FUNday

AMRAP in 21min of:

  Anchor RUN

  15 Pull-Ups

  10 Thrusters (95/65)

Please Read: These are the real superheroes

Thursday

3 Rounds for TIME:

  500m ROW

    8 Push Press

  12 Back Squats

RX= 135/95

Karma means action and action motivated by compassion is good. To complain that what happens to you is just the result of your karma is lazy. Instead, confidently recalling the advice that, "You are your own master," you can change what happens by taking action.               ~ Dalai Lama

Wednesday

In TEAMs of 2...

Complete for TIME:

• Anchor RUN
• 40 Wall Balls 
• 40 Hang Cleans (95/65)
• 40 Pull-UPs
• 40 Deadlifts (95/65)
• 40 Push-UPs
• 40 Box Jumps (24/20)
• Anchor RUN
• 40 KB Swings (53/35)
• 40 Toes-2-Bar
• 40 Hang Snatch (95/65)
• 40 Double-Unders
• 40 Sit-UPs
• 40 Burpees
• Anchor RUN  

Within each of us exists the potential to contribute positively to society. Although one individual among so many on this planet may seem too insignificant, it is our personal efforts that will determine the direction our society is heading.

           ~Dalai Lama

FUNday

Be Merry 2pm!

Thursday

“Sally UP - Sally DOWN”

     then...

ANNIE

50-40-30-20-10 for TIME of:

  Double Unders 

  Situps / Hollow Rocks

5 Behavior Changing Tips to Amp Up Your Health & Fitness Goals
1. Activity-Based Goal Setting 
2. Commit to Making it a Habit (vs. Finding Motivation)
3. Set Small, Realistic Outcomes and Benchmark Along the Way
4. Build a Support System (you have this)
5. Don’t Be Afraid to Try New Things or Tools (we DO this often)
Bonus 6: Have Patience & FUN

Wednesday

Barbell Complex

Thruster / push press / push jerk / split jerk 1-1-1-1-1-1-1 reps

A thruster followed by a push press followed by a push jerk followed by a split jerk without dropping the bar is one rep.

Tuesday

AMRAP in 10min of:

  7 Bench Press (135/45)

 21 Double Unders 

    REST 10min

AMRAP in 10min of:

  7 Knees-2-Elbows

 21 Squats 

Monday

AMRAP in 19min of:

  8 Burpee Box Jumps (20")

  9 Power Cleans (95/65)

11 Calorie Row

FUNday

In TEAMs of 2...

For TIME:

 Building RUN

 100 Push-UPs

   50 Pull-UPs
 100 Lunges

   50 Pull-UPs

 100 Push-UPs

 Building RUN

*Partition the reps as you wish, RUN done together

I know, doing what we do, cell phones are somewhat a necessity and must be answered/monitored. However... you may be unwittingly sabotaging your workout by being on the phone at the gym.

Smartphones & Exercise

Thursday

2 Rounds for TIME:
 30cal Row
 30 KB Swings
 30cal Row
 20 Ring Dips
 30cal Row
 30 Goblet Squats

RX= 53/35

Wednesday

BOX Squats: 5-5-5-4-4-4

GHD Situps: 10-10-10

Back Extensions: 10-10-10

Jefferson Curl

Tuesday

AMRAP in 20min of;

 200m RUN

 10 Pull-UPs

 20 KB Snatches (53/35) 

 10 Burpees

Monday

27-21-15-9 for TIME:
  Wallballs
  Clean & Jerks (95/65)

FUNday

SHOW UP!

Thursday

AMRAP in 4min of:

 10 Hang Cleans (95/65)

 20 Double Unders

   REST 4min

AMRAP in 4min of:

  5 Burpees

 10 Push Press

REST 4min

AMRAP in 4min of:

 10 Hang Cleans (95/65)

 20 Double Unders

   REST 4min

AMRAP in 4min of:

  5 Burpees

 10 Push Press

Wednesday

4 Rounds of:

7 Front Squats followed immediately by 13 Back Squats

       then...

Mobility WORK

World-Class Fitness in 100 Words

"Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: deadlift, clean, squat, presses, clean and jerk, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climbs, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports."

              ~ Greg Glassman, CrossFit CEO and Founder

Tuesday

5 Rounds for TIME:

 10 Wallballs 

 10 Pull-UPs

 10 Box Jumps

 10 KB Swings (70/53)

Monday

4 Rounds for TIME of:

  10 Hang Snatches (95/55)

  30 Squats 

  Building RUN 

Greek poet Archilochus: "We don't rise to the level of our expectations; we fall to the level of our training."

"It's more than put the work in," he said. "It's practice and rehearse the skills ... that you want to have as a reliable tool when the sh--'s hitting the fan, or when the stakes are high, or when your heartbeat is 180 beats per minute. You have to train for that. It's like a sport. You can't read a book on soccer and then go to the World Cup."

FUNday

In TEAMs of 2...

5 Rounds for TIME of:

  Building RUN

  50 Wallballs 

  25 Clean & Jerks (95/65)

1* TEAM Member working at a time

Complete the RUNs together 

Partition the Reps as you wish

Thursday

EMOM for 20min complete:

 1- 10 1arm KB Snatches 

 2- 10 GHD Situps 

 3- 20 Double Unders 

 4- 10 1arm KB Squat Cleans
 5- 10 Toes-2-Bar

*4 Sets of each movement, KB RX= 53/35

Wednesday

Bench Press Program

“And when they seek to oppress you, and when they try to destroy you rise and rise again and again like the Phoenix from the ashes until the lambs have become lions and the rule of darkness is no more”

                                — Maitreya The Friend of All Souls, The Holy Book of Destiny

Tuesday

AMRAP in 20min of:
 Building Run
 10 Deadlifts (225/135)
 15 Pull-UPs
 20 Bar-Over-Hops

Monday

"R21" Mark Coates

3 Rounds for TIME:

  - 21 Russian KB Swings

  - 21 HR Push-Ups

  - 21 Sit-Ups

Complete with a 200m Run

Corporal Mark Hunter Coates (1961 - 1992)

FUNday

“Jackie”

For TIME...

 1,000m Row

 50 Thrusters (45/35 bar)

 30 Pull-UPs

Thanksgiving

_Eat...

Wednesday

4 Rounds of:

7 Front Squats followed immediately by 13 Back Squats

*Using a running clock, complete a Round every 3min

      then...

Tabata:

 Mt. Climber

 Hollow Rocks 

Tuesday

Bench Program

   then...

AMRAP in 20min of:

  400m RUN

  10 Toes-2-Bar

  Farmers Carry Shuttle (AHAP)

Monday

"DT"

5 Rounds for TIME of:
  Deadlift, 12 reps
  Hang Power Clean, 9 reps
  Push Jerk, 6 reps

RX= 155 lbs. 

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

FUNday

In TEAMs of 2...

AMRAP in 20min of:

 10 Bench Press (135/65)

 10 Goblet Squats (70/53)

 20 Russian Twist (45/25)

 10 KB Swings (70/53)

 10 Ring Dips 

*TEAM Members rotate after each movement

Thursday

3 Rounds for TIME:

  200m RUN

  10 Pull-UPs

  10 Power Cleans 

  10 Push Press 

RX= 95/65

Wednesday

AMRAP in 20min:

  200m RUN

  20 P2OH (45/25)

  10 Burpees 2 Plate

  20 Hollow Rocks

The Humility and Ferocity of Roy Halladay

Tuesday

Bench Program (use your new 1RM)

Back Squat: 4-4-4-4

Monday

21-15-9 reps for TIME of:

  Wallballs

  Toes-2-Bar

  HR Push-UPs

“To me there are three things everyone should do every day. Number one is laugh. Number two is think -- spend some time in thought. Number three, you should have your emotions move you to tears. If you laugh, think and cry, that's a heck of a day.” 

                                            ~Coach Jim Valvano

Thank You!

Veterans...

We owe our country and a large portion of our way of life to your sacrifice(s) and willingness to put the welfare of others before your own. To all those from generations past, the new generation of veterans just home from war, and our future veterans still serving at home and abroad, we THANK YOU!

Thurday

For 20min continue in this format:
   1st min- 5 Squat Cleans*
  2nd min- 5 Burpee Pull-UPs
   3rd min- 10 Strict Presses*
   4th min- :60sec Plank
 
*Weight will be determined in class 
At the end of the WOD/20min you will have done 5sets of each movement

Every obstacle is the way forward

“I will persist until I succeed. Always will I take another step. If that is of no avail I will take another, and yet another. In truth, one step at a time is not too difficult. I know that small attempts, repeated, will complete any undertaking.”                                                   — Og Mandino

Wednesday

"HEATHER"

3 Rounds For TIME:
 550 meter Row
 12 Deadlifts (225/155)
 21 Rings Dips

“Our actions may be impeded, but there can be no impeding our intentions or dispositions. Because we can accommodate and adapt. The mind adapts and converts to its own purposes the obstacle to our acting. The impediment to action advances action. What stands in the way becomes the way.”

                                  ~ Marcus Aurelius        

Tuesday

Bench Press*: 10-5-4-3-2-1
GHD Back Extensions: 10-10-10-10

*Find your new 1RM on the Bench Press

CrossFit Resurgence: "The Man in the Arena"

Monday

3 Rounds for TIME:

  10 Pull-UPs 

  20 KB Snatches (53/35)

  30 Double Unders 

  Building RUN 

FUNday

KB farmers, overhead, front rack & cross carries 
          then

AMRAP in 12min:

  10 Toes-2-Bar

  20m OH Lunges (45/25)

  30 Russian Twist (25/10)

"Every minute you spend looking for something you misplaced or trying to remember what you're supposed to do next will harm your productivity. "
                                                     ~ Cus D’Amato

Thursday

3 Rounds for MAX Reps:
  0-3 min: 400m Run then Double-Unders
  3-4 min: Pull-UPs
  4-5 min: 35-lb. DB/KB Hang Squat Cleans

Rest 5 minutes between rounds.

Can Mindfulness Training Make You a Better Athlete?

Tuesday

In TEAMs of 2... 

BUY IN – Row 1000m (total) 

2 Rounds for TIME:
 30 Russian KB Swings (70/53)
 20 Burpees
 10 Ground 2 Overhead (135/95)
 20 Jumping Lunges
 30 Situps

CASH OUT- BLOCK Run (together)

1* TEAM Member working at a time
Partition the work/reps as you wish

Monday

“Death by Pull-UPs”

EMOM for 10min:
  5 Squat Cleans

GHD Situps: 10-10-10-10

This is What a Brain Injury Feels Like...

FUNday

In TEAMs of 2...

BUY IN – Row 1000m (total) 

2 Rounds for TIME:
 30 Russian KB Swings (70/53)
 20 Burpees
 10 Ground 2 Overhead (135/95)
 20 Jumping Lunges
 30 Situps

CASH OUT- BLOCK Run (together)

1* TEAM Member working at a time
Partition the work/reps as you wish

DO Work!

Thursday

South Carolina Highway Patrol Trooper Dies After Patrol Car Struck

“VOLKSWAGEN” 

21-15-9 Reps for TIME:
 Bench Press (Bodyweight)
 Pull-Ups

Wednesday

Move HEAVY $hit with these:
  Sled
  Prowler
  Farmers Carry
  Gun Walks

Lions eat when they're hungry. They don't ask silly questions, they don't mind their manners. They hunt the weak and Feed on the Fragile. They're hungry, they eat. If you're not sure if you're the Lion or not, you're the Gazelle.

Tuesday

3 Rounds for TIME:
  Building RUN
  15 Hang Cleans (95/65)
  30 Push-ups
  45 Air Squats

It’s all about HEART!

Monday

AMRAP in 5min:
    5 Pull-UPs
  10 Wallballs
  15 Hollow Rocks

REST 5min

AMRAP in 5min:
    5 Pull-UPs
  10 Wallballs
  15 Hollow Rocks

FUNday

10 Rounds for TIME:
 10 Medball Cleans
   5 Chin-UPs
 10 Wallballs
   5 Ring Dips

Thursday

Front Squat: 5-5-5-3-3-3
GHD Hip Extensions: 10-10-10
Turkish Get-UPs: 6-6-4-4

Wednesday

EMOM for 20min:
   1st- 7 Pull-UPs
  2nd- 7 Burpees (AFAP/unbroken)
  3rd- 7 High Hang Muscle Snatch
   4th- 7 GHD Situps
 
1st min pull-ups, 2nd burpees, 3rd snatches...

Lack of Sleep is Killing Us...

Tuesday

3 Rounds for TIME:
  11 Thrusters
    200m RUN
  11 Push Press
    200m RUN
  11 Bench Press
    200m RUN

RX= 135/95

Monday

“Christine”

3 ROUNDS for TIME:
  500m ROW
  12 Deadlifts (bodyweight)
  21 Box Jumps (24/20")

The Truth About Exercise and Calorie Burn

HEROday

6 Rounds for TIME of:
  24 squats
  24 push-ups
  24 Lunges
  400m Run

"LOREDO"

Thursday

E2MOM for 20min alternate between:

  12 Push Jerks*

  50 Double Unders

*Weight will be determined by Coach

10 Domains of Being Physically Fit

Endurance

Stamina

Strength

Flexibility

Power

Speed

Coordination

Agility

Balance

Accuracy

Tuesday

Back Squat
 5 x @ 50-55%
 4 x @ 65%
 3 x @ 75%
 3 x @ 85%
 3 x @ 90%
 3 x @ 95%+ or find a New 3, 2,or 1RM

GHD Hip Extensions: 10-10-10

Monday

10 Rounds for TIME of:
  10 KB Swings
  10 KB Cleans (left arm)
  10 KB Cleans (right arm)
  10 Goblet Squats

RX= 53/35

11 skills that are hard to learn but will pay off forever
  1. Mastering your sleep
  2. Empathy
  3. Time management
  4. Asking for help
  5. Consistency
  6. Positive self-talk
  7. Knowing when to shut up — and actually doing it
  8. Listening
  9. Minding your business
10. Resisting gossip
11. Mastering your thoughts

FUNday

In TEAMs of 2...

5 Rounds for TIME of:
 40m Wheel Barrow
 30 Plate G2OH (45/25)
 20 Toes-2-Bar
 200m Sandbag Run

WHY DO SOME PEOPLE MANAGE STRESS BETTER THAN OTHERS?

Wednesday

AMRAP in 20min of:
  200m Run
  20 Hang KB Snatches (53/35)
  200m Run
  12 Pull-UPs

Teen feels Thor's power after chase and car break-ins, officials say

Tuesday

EMOM for 16min:
  EVEN:  5 Bench Press
    ODD: 10 Front Squats

RX= 50% 1RM on both movements 

Illinois high school football team walks with law enforcement for game

Monday

AMRAP in 10min of:
 3 Box Jumps
 3 Deadlifts
 6 Box Jumps
 6 Deadlifts
 9 Box Jumps
 9 Deadlifts

Etc., adding 3 reps to each exercise every round.
RX= 24/20", 22

Never Say Die: 9 Lessons From The World's Longest-Living People

FUNday

Due to tomorrow's Operation, the WOD will start at 1100 hrs.
SHOW UP!

Thursday

BOX Squats: 5-5-4-4-2-2-2
Turkish Get-UPs: 4-4-2-2

The Big 4 of Mental Toughness

First, let’s discuss the 3 fights.  As my buddy, TONY BLAUER likes to point out – in a street fight you fight 3 battles.

The first is inside you. That battle is overcoming your fears, stealing your resolve, maintaining an offensive mindset, developing skills, knowledge and personal power, and not succumbing to the habit of conveying special powers upon your enemy...

Wednesday

AMRAP in 7min of:
  5 Burpee Deadlifts (50/30s)
  20 Double Unders

       REST 3 Minutes

AMRAP in 7min of:
  5 Ring Dips
  10 Push Press (95/65)

How to Improve your Crossfit Performances and Mentality with Mindfulness Training

Tuesday

For QUALITY (Conversation Pace):
  Building RUN
  1000m ROW
  Building RUN

Compliments of "DDP"...

Monday

For TIME: 100 Thrusters (95/75)
*Every Minute Complete 3 Burpees 

Strong people are harder to kill than weak people and more useful in general.

Mark Rippetoe

FUNday

AMRAP in 20min of:
   10 In & Out Tire Flips
   200m Run
   20m Lunges
   200m Run

Thursday

Deadlift: 5-5-4-4-3-3
MAX Height Box Jump

Wednesday

8 Rounds for TIME:
  10 Wallballs (20/14)
  200m Run
  20 Russian Twist (25/10)
  200m Run

3 Things...

Tuesday

Mobility Work

The "Bench Program"

Plank Ladder

The Technology Trap

Monday- EOD Warriors

  EOD 130 Memorial WOD 

Reason: in honor of the 130 EOD Technicians in the Navy, Army, Marine Corps and Air Force who have made the ultimate sacrifice since 9/11.

Meaning: The workout is to be completed as a 2-Man EOD Team, consisting of 4 couplets to represent each of the services. Each couplet has two exercises totaling 130 reps, one rep for each of the fallen. After each couplet there are 16 partner over burpees as a throwback to the dreaded 16 point hit at EOD School.

Equipment: For each two man team: 1 barbell with prescribed weights, 1 Kettlebell, 1 Box and a pull up bar.

Instructions: Partners work to complete 65 reps of each movement, done as a “Chipper”, with one partner working at all times before moving onto the next movement (i.e. Partner 1 does 10 reps of the 65 Front squats while partner 2 rests, switching when necessary before moving onto the 65 KB Swings).

In TEAMs of 2 Complete:

65 Front Squats (135/95*)
65 KB Swings (70/53*)
16 Lateral partner over burpees
65 Hang power cleans (135/95*)
65 Push Press Single KB (53/35*)
16 Lateral Partner Over Burpees
65 Chest to Bar Pull-Ups
65 Box jumps  (30/24")
16 Lateral Partner Over Burpees
65 Push-Ups
65 “Pendlay” Barbell Rows (135/95*)
16 Lateral Partner Over Burpees

Choose between 4 ability levels to complete the workout: Master, Senior, Basic, and Candidate. 

“MASTER” - RX Workout: Prescribed weights and movements listed above, and completed as a team of two with a 10lb weighted vest or body armor (athlete’s choice). The movements will be completed as a “Chipper”, one team member moving at any given time. The team cannot proceed to the next movement until all 65 reps have been completed by the team.

“SENIOR” - Modified Team Workout: NO BODY ARMOR OR WEIGHT VEST. Prescribed weights and movements listed above, and completed as a team of two. The movements will be completed as a “Chipper”, one team member moving at any given time. The team cannot proceed to the next movement until all 65 reps have been completed by the team.

“BASIC” - Modified Team Workout: NO BODY ARMOR OR WEIGHT VEST. MODIFIED  WEIGHTS-MOVEMENTS. Prescribed movements or substitutions and completed as a team of two. The movements will be completed as a “Chipper”, one team member moving at any given time. The team cannot proceed to the next movement until completion of all reps.

“CANDIDATE” - Modified Team Workout: NO BODY ARMOR OR WEIGHT VEST. MODIFIED WEIGHTS. MODIFIED MOVEMENTS, MODIFIED REPS. Prescribed movements or substitutions and completed as a team of two. The movements will be completed as a “Chipper”, one team member moving at any given time. The team cannot proceed to the next movement until all reps have been completed by the team.

Links:

EOD Warrior Foundation Detonator Throwdown - Facebook Page 
EOD Warrior Foundation Homepage

"JOE"

In honor of Joe:

Complete As Many Rounds As Possible in 20min of:

   - 6 Power Cleans (155/115*)

   - 9 Burpees

   - 12 Toes 2 Bar

   - 200m run

Thursday

4 Rounds for Total Reps...

In 3min complete:
  500m ROW
  MAX Box Jumps

Rest 3min between rounds
SCORE= Total # of Box Jumps

Wednesday

4 Rounds for TIME:
  Building RUN
  10 Pull-UPs
  20 KB Snatches (53/35)
  30 Hollow Rocks

Tuesday

Box Squats: 5-5-5-5-4-4-4
GHD Situps: 10-10-10

9/11

On September 11, 2016, people will gather in New York City and across the nation to mark the 15th anniversary of the terrorist attacks of September 11, 2001, the single-deadliest act of terrorism committed on U.S. soil. We will never forget...

9/11,

Monday 9/11

Complete the following for Time:

800m Run (Carry 25/10* bumper plate)

   - 9 Thrusters (125/85*)

   - 11 Box Jumps (30/24″)

   - 9 HSPUs

   - 11 Burpee Chest to Bar Pull-ups

   - 9 Push Jerks (115/75*)

   - 11 KB Swings (70/53*)

400m Run to the Ropes

   - 2 Rope Climbs

   - 19 Burpees

****I know the Burpees come up twice. There were 19 hijackers/terrorist.  Nobody likes Burpees or Terrorist. Endure in honor of our country, all the men and women who fight/fought for our freedom, the victims and their families and all those affected by the tragedy on 9.11.2001.

JOE-Day

On September 8, 2014, while dealing with a disorderly subject creating a disturbance at the Gardens of Ashley River apartment complex, Charleston County Sheriff's Deputy Joe Matuskovic was killed and another Deputy was shot and injured. Charleston County Rescue Assistant Chief Larry Britton also passed away that night from natural causes while providing support to the officers on scene.

Joe was a great friend and Officer while serving at the City of Charleston Police Department, FLETC and the Charleston County Sheriff's Office. He lived life to the fullest and always found a reason to smile.  I will never forget that smile.

Our hearts go out to everyone that was involved in the incident, especially to the families of Joe Matuskovic and Larry Britton. 

They are missed, but not forgotten...

*Due to Hurricane Irma, Joe's Hero WOD will be postponed until next week