10.10.2024
FUNday
10.09.2024
10.08.2024
10.07.2024
10.06.2024
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!
10.03.2024
10.02.2024
10.01.2024
Wednesday
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.
9.30.2024
9.29.2024
Monday
7 Hang Cleans
7 Front Squats
7 Shoulder-to-Overheads
7 Bar-Facing Burpees
9.26.2024
FUNday
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
9.25.2024
Thursday
9.24.2024
9.23.2024
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.
9.22.2024
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
9.19.2024
FUNday
AMRAP in 16min of:
400m RUN
6 Burpees to a 6” Target
6 Bar Muscle-UPs
10 DB Walking Lunges (50/30)
9.18.2024
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
9.17.2024
9.16.2024
9.15.2024
Monday
9.12.2024
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
9.11.2024
9/11
9.09.2024
9.08.2024
9.05.2024
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.
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
9.04.2024
Thursday
Parking Garage Stairs
9.03.2024
Wednesday
9.02.2024
8.29.2024
8.28.2024
8.27.2024
8.26.2024
8.25.2024
8.22.2024
8.21.2024
Thursday
8.20.2024
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.
8.19.2024
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
8.18.2024
8.15.2024
FUNday
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.
8.14.2024
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.
8.13.2024
8.12.2024
Tuesday
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.
8.11.2024
Monday
Complete 3 Rounds
AMRAP in 5min of:
5 Deadlifts (225/155)
10 Pull-UPs
15 Push-UPs
Rest 2:30 between Rounds
8.08.2024
FUNday
8.05.2024
8.04.2024
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
8.01.2024
FUNday
7.31.2024
Thursday
7.30.2024
7.29.2024
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