FUNday

All the new Rogue gear has been unboxed, assembled and set up in the gym (thanks Amy!). Today, we will train "Strongman" style.

Training Greg Jennings: CrossFit-inspired workouts fuel the Miami WR

Thursday "SQT"

“SQT”

3 Rounds for TIME of:
 10 Ground to Overhead (95/65*)

 200 yard Shuttle sprint, 50 yards there and back twice

           REST exactly 5:00 then...

5:00 Running Clock to Establish 1 Repetition Max Ground to Overhead

*The “SQT” workout (SEAL Qualification Training) was created by Coach Glassman in 2004 during a training course in Coronado, CA. It's a great test of SPEED & STRENGTH. A slight modification of this workout was included in the 2015 Masters/Teen CrossFit Games Competition. 

Wednesday

WHAT IS LIFTUPAUTISM?

Josh Everett, TrainHeroic, and the CrossFit™ community rallied together in spectacular fashion to support the Autism community in a worldwide workout event called LiftUpLuke on October of 2013.

This"competition for a cause" specifically sought to support early diagnosis and treatment of Autism, raise funds for the Autism Tree Project Foundation in San Diego, and most importantly, turn a global spotlight on the measured and severe impact of Autism on families and individuals around the world.

This year, we're upping the ante and doubling down our efforts to take the impact of the event to another level.

And with your help, we can make 10X the impact.

On September 19th, 2015 we’re rebooting the event under the more inclusive name of “Lift Up Autism” and calling athletes and coaches everywhere to mobilize around this cause.

"LUKE" WOD

5 MIN AMRAP
  4 Power Cleans (155/105*)
  24 Double Unders
  10 Pull-Ups

CrossFit North Charleston will be hosting a national charitable event geared towards funding early diagnosis of Autism. It is FREE to come out and participate but please follow the link to register and donate. The will also have time after the event for local CrossFitters to hit a couple of workouts together at our location. Should be a fun event for everyone to come out and support a good cause and meet other local CrossFitters! Registration Link

Tuesday

Back Squat: 4, 4, 4, 4

Prowler Pushes & Sled Drags

"DEATH by 10 meters"

Monday

In Teams of 2 perform the following:
  100 Deadlifts (135/95*)
  100 Wallballs (20/14*)
  50 Hang Power Cleans (135/95*)
  50 Toes to Bar
  25 S2OH (135/95*)
  25 Syncronized HR Push-UPs

9/11

Complete the following for Time:

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

      - 9 Thrusters (125/85*)

      - 11 Bent Over Rows

      - 9 HSPUs

      - 11 Burpee Chest to Bar Pull-ups (125/85*)

      - 9 Push Jerks (125/85*)

      - 11 KB Swings (70/53*)

  400m Run (Carry 25/10* bumper plate)

      - 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.

Thursday

Back Squat: 3 set of 5

  Rest as needed then...

For Time

15, 12, 9, 6, 3 Reps of:

  Ring Dips 

  KB Snatches R (53/35)

  KB Snatches L