Thursday

“The BEAR”

5 Rounds for MAX Load of…

7 Unbroken Sets of:

  1 Power Clean 

  1 Front Squat

  1 Push Press

  1 Back Squat

  1 Push Press (from Back)

Wednesday

4 Rounds for TIME of:

 200m RUN

 20 Thrusters*

 200m RUN

 20 Snatches*

*RX KB= 53/35

Tuesday

E2MOM for 20min alternate b/n:

 10 DB Incline Bench Press

 10 DB Tricep Kickbacks 

Monday

“Filthy 50”

For TIME:

 50 Box Jumps (24/20”)

 50 Jumping Pull-UPs

 50 KB Swings (53/35)

 50 Walking Lunges

 50 Knees-2-Elbows

 50 Push Presses (45/35)

 50 Back Extensions

 50 Wallballs

 50 Burpees

 50 Double-Unders

Down goes Bama!

FUNday

4 Rounds for TIME of: 

 400m RUN

 10 Toes-2-Bar

 20m Lunges

 10 Pull-UPs

Register here

Thursday

“Volkswagen”

21-15-9 Reps for TIME of:

 Bench Press (BW)

 Pull-UPs

Wednesday

Front Squat: 5-5-5-5-5

30-20-10 Reps for TIME of:

 Left Arm KB Swings

 Right Arm KB Swings 

 Goblet Squats

KB Load TBD

A fit body is the ultimate status symbol It shows you have:

• Patience
• Discipline
• Resilience
• Work ethic
• Self-control

No better way to earn instant respect.

Tuesday

AMRAP in 15min of:

 10 Pull-UPs

 20 Box Jumps

 5 Shuttle Runs

Monday

7 Rounds for TIME of:
 7 Hang Cleans
 7 Front Squats
 7 Shoulder-to-Overheads
 7 Bar-Facing Burpees

RX= 115/75

FUNday

For TIME:
 200 RUN
 :30sec Plank Hold
 400m ROW
 1min Plank Hold
 600M RUN
 1:30min Plank Hold
 800 ROW
 2min Plank Hold
 1,000m RUN
 2:30min Plank Hold

Thursday

AMRAP in 20min of:

 3 Wall Walks

 6 Thrusters (HEAVY)

 18 Burpees Over Barbell 

Redefining Medicine

Lessons Learned From CrossFit And Applied By The Medical Society

Wednesday

DEADLIFT: 1-1-1-1-1-1-1

 Goal: 80% 1RM on each Rep

 REST: 3-4min between Reps

MAX Height Box Jump: 4 Attempts

South Carolina K-9 Killed in Shootout, Suspect Dead RIP Mikka

Tuesday

5 Cycles of…

In 4min Complete:
 3 Devils Presses (50/35s)
 12/15 Echo-Bike/SkiErg Calories
 3 Devils Presses

In remaining TIME, AMRAP of:
 3 Ring Muscle-UPs
 5 Push-UPs
 7 Air Squats

Rest 1min between each Cycle. 

Pick up where you left off each Round. Score= Total Rounds + Reps for all 5 Cycles.

Monday

For TIME:
 50 Double Unders
 40 Wallballs
 30 Box Jumps Overs
 20 Ground 2 Overhead (135/95)
 10 Burpee Pull-UPs
 20 Ground 2 Overhead
 30 Box Jump Overs
 40 Wallballs
 50 Double Unders

Focus on:

• Patience
• Discipline
• Resilience
• Work ethic
• Self-control

FUNday

AMRAP in 16min of:
400m RUN
6 Burpees to a 6” Target
6 Bar Muscle-UPs
10 DB Walking Lunges (50/30)

Otherworldly Ohtani creates 50-50 club in a 6-for-6 game for the ages

Thursday

4 Rounds of…

In 3 min Complete:
 12 DB Bench Presses (50/30s)
   9 Back Squats (165/115)
   6 Alternating DB Snatches (50/30)
MAX Calorie ROW in remaining Time

REST 90 Seconds between Rounds 

Score= Total Calories 

Wednesday

20 Rounds for TIME of: 
2 Power Cleans (75% 1RM)
3 Box Jumps
4 Pull-UPs

Tuesday

6 Rounds for TIME of: 

 200m RUN

 20 Hollow Rocks

 20 Lunges

 20 V-UPs

Monday

AMRAP in 20min of:

 16 1arm KB Swings

 10 Dynamic Push-UPs  

 15 Goblet Squats

 10 Burpees 

 16 Clean & Presses

RX= 53/35

FUNday

In TEAMs the of 2…

For TIME:

 60 KB Swings

 400m RUN

 60 Pull-UPs

 10 Shuttle RUN

 60 Box Jumps 

 400m RUN

 60 KB Snatches

 10 Shuttle RUN

 60 Goblet Squats

KB RX= 53/35

TEAM members work at the same time

Partition the Reps as you wish

"The Last Full Measure"

Thursday

Great Effort at the 9/11 Event!

BENCH Program

FOAM ROLLING PROTOCOL

9/11

September 11 is known for the single most tragic domestic terrorist attack of all time, but at the same time is known as "The Greatest Rescue Mission of all Time"

"In the sacrifice of the first responders, in the mutual aid of strangers, in the solidarity of grief and grace, the actions of an enemy revealed the spirit of a people," 

                        ~ George W. Bush 

8:46 am 

AA Flight 11 Struck the North Tower 

9:03 am

UA Flight 175 Struck the South Tower  

9:37 am

AA Flight 77 struck the Pentagon

9:59 am

South Tower Collapsed

10:03am

UA Flight 93 Crashed in Somerset, PA

10:28 am

North Tower Collapsed

Tuesday

“Helen”

3 Rounds For Time

 400m Run

 21 KB Swings (53/35)

 12 Pull-Ups

Monday

2,000m ROW (60% effort)

Every :30 for 10min Complete:

 5 Hammer Curls

 5 Push-UPs

Joe Matuskovic

 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 or affected by this tragic incident, especially to the families of Joe Matuskovic and Larry Britton. 

They are missed, but NOT FORGOTTEN...

AMRAP in 20min of:
     9 Power Cleans (135/95)
     8 Burpees
   14 Toes 2 Bar 

   173m Shuttle RUN

Thursday

 Parking Garage Stairs 

 45 minutes 

 9/11 Towers Event Prep

The Survivors' Staircase was the last visible remaining original structure above ground level at the World Trade Center site. During the September 11 attacks, the stairs served as an escape route for hundreds of evacuees.

Wednesday

EMOM for 20min alternate b/n:

 30 Double Unders

 20 Hollow Rocks

 10 Thrusters (95/75)

 20 Athletic Burpees

 30 V-UPs

DO Work!

Tuesday

AMRAP in 20min of:

   5 Deadlifts (225/155)

 10 Pull-UPs

 15 Push-UPs

FUNday

AMRAP in 20 min of:

 300m ROW/Ski

 10 Deadlifts (185/125)

 50 Double Unders 

Thursday

4 Rounds for TIME: 

 Anchor RUN

 7 Devil Presses (50/35s)

REST 10 Minutes 

RUN Stairs for 20 minutes 

Wednesday

Back Squat: 1-1-1-1-1-1-1 

Goal: 85% 1RM or more on every set

Rest 3-4 minutes between sets

Tuesday

6 Rounds for TIME:
 18/14 calorie ROW
 40-foot DB Farmers Carry (75/55s)

Monday

AMRAP in 10min of:

 5 lateral Burpees over DB

 12 DB Front Rack Lunges 

 24 Double Unders

DB RX= 50/35s

FUNday

Parking Garage WOD

 Stair Runs

 KB Movements & Carry Variations 

Officer Safety and Jiu-Jitsu

Thursday

E2MOM for 20min Complete:

 5 Incline DB Bench Press

 5 Box Squats

Alternate between movements every 2min

Wednesday

50-40-30-20-10 Reps for TIME:
 KB Swings (53/35)

*Anchor RUN after each set

The price of FREEDOM is external vigilance. 

Tuesday

E3MOM for 21min Complete:

1 Power Clean
1 Hang Squat Clean
1 Shoulder-2-Overhead

-Add load as technique allows.

Resources:

The Power Clean
The Hang Squat Clean
The Hang Power Clean
The Front Squat
The Push Press
The Push Jerk

2024 Strongest Man

Man-UP Monday

“Cindy”

AMRAP in 20min of:

   5 Pull-UPs

 10 Push-UPs

 15 Squats

If You Can Hang From a Bar for This Long, Scientists Say You're Likely to Live a Long, Healthy Life

FUNday

AMRAP in 20min of:

 Anchor RUN

 10 DB Snatches (70/55)

 15 Back Squats (135/95)

The Fittest Athletes: 

CrossFit Games Athletes vs. Olympic Decathletes

Decathletes often receive the title of "World’s Greatest Athlete" because the decathlon is considered the only objective test of all-around athletic ability. Decathletes must demonstrate strength, endurance, agility, speed, stamina, and mental and emotional acuity. Reading this, those unfamiliar with CrossFit’s definition of fitness may also think a decathlete could win the CrossFit Games.

CrossFit defines fitness as work capacity across broad time and modal domains. This means CrossFit athletes strive to accomplish high levels of work across all different time domains (from seconds to hours), with any task or combination of tasks asked of them at any moment. Decathletes are incredibly gifted and very fit, too. However, the nature of their 10-event competition, which dictates their training, results in a narrower fitness that inevitably has deficiencies in areas that would be exposed at the CrossFit Games.

Thursday

5 Rounds for TIME of:

250m ROW (sub 0:52/0:45)

50 Double-Unders (UNBROKEN)

If the row takes longer than 0:52/0:45, or if you trip up on your double-unders, redo that exercise before moving back to the other exercise.

Wednesday

4 Rounds for TIME of: 

 5 Burpee Box Jumps

 10 Box Jumps 

 Anchor RUN

55 David Goggins Quotes

Tuesday

EMOM for 20min:

 10 DB Push Press

 20 Hollow Ricks

 12 Alternating Single Arm Rows

 30 V-UPs

 10 Hammer Curls

RX= 40/30s

Barbells vs Dumbbells

1. Dumbbells offer freedom of movement,allowing you to better target the muscles you want to work, and improve joint mobility.

2. Barbells are best for strength development, as they allow for more stability which enables heavier loading.

3. Dumbbell exercises engage stabilizer muscles, promoting functional strengthand muscle balance.

4. The choice to use barbells or dumbbells depends on preferences, goals, and specific exercises.

5. Both barbells and dumbbells are valuable for a well-rounded workout routine.

Single Arm Rows

Monday

Complete 3 Rounds 

AMRAP in 5min  of:
  5 Deadlifts (225/155)
10 Pull-UPs
15 Push-UPs

Rest 2:30 between Rounds 

7 Shocking Facts About Drinking Water Cold Vs. Room Temperature

FUNday

5 Rounds for TIME:

   5 Devil Press (50/35)

 10 Pull-UPs

 15 Wallballs

 Anchor RUN 

Take nothing for granted!

Thursday

Work must be done. 

Pick one and go…

      WODS

Tuesday

For TIME:

 3,000m ROW

Monday

AMRAP in 12min of:
 6 Power Cleans
 6 Burpees Over Bar
 6 Front Squats
 6 Burpees Over Bar

RX= 95/75

Light & Fast

Focus on Pacing/Tempo

FUNday

5 Rounds for TIME:

   5 Devil Press (50/35)

 10 Pull-UPs

 15 Wallballs

 Anchor RUN with a Plate (45/25)

"People do not decide to become extraordinary. They decide to accomplish extraordinary things."

                                -Sir Edmund Hillary

Thursday

4 Rounds for TIME of: 

 10 In & Out Tire Flips

 200m RUN

 30m Bear Crawl

 200m RUN

 10 Sledgehammer Strikes

Catching Up with Chuck Carswell

Wednesday

EMOM for 20 minutes:

 EVEN: 8 Hand Release Push-UPs

   Odd: 5 Bench Presses (65% 1RM)

Tuesday

Part 1
15 minutes to work up to a 3rep MAX Shoulder Press

Part 2
With an empty bar, complete:
 5 Hang Power Snatches
 5 Hang Muscle Snatches
 5 Hang Power Snatches

Focus on keeping the bar close to your thighs, having the knuckles pointing down and keeping the shoulders relaxed while maintaining upper back engagement. As you extend to accelerate the bar, you should be pulling the bar toward your hips. Once you’ve reached full extension, pull your elbows high and outside, not pointing to the ceiling but pointing behind you and slightly upward.

Ramp up to your workout weight in 2 sets.

Part 3
AMRAP in 10min of:
  5 Hang Power Snatches (135/95)
  15cal ROW,Ski or 200m RUN