• 110506 Friday

    110506 Friday

      Strength/Skill Work: Spend exactly 8 minutes building up to a heavy (not max effort) triple in the hang power clean. WOD Complete 5 Rounds of: For 3 minutes work at a sustainable pace through: 5 Hang power cleans (Use 70-80% of today’s best based upon your fatigue levels & how crisp your best 3 […]

  • 110505 Thursday

    110505 Thursday

    Congrats to Robert on the completion of his first half Ironman this past weekend in Charleston. He completed it with aswim time of 45:23(1.2 miles), bike 2:58:27(56 miles), run 2:00:08 (13.1 miles) and 5:42 spent total in transitions for an overall time of 5:49:38! Strength/Skill Work Complete 6 Rounds of: Dumbbell Press @ 2111; 4-6 […]

  • 110504 Wednesday

    110504 Wednesday

      Strength/Skill Work Back squat @ 2012; 3-5 reps x 5-7 sets. Work up in weight as you can complete 5 reps per set. WOD AMRAP in 15 minutes of: 400m run 13 knees to elbows  

  • 110503 Tuesday

    110503 Tuesday

    Strength/Skill: Complete 5 Rounds of:Deadlift @ 3211; 3-5 Reps   WOD: 3 Rounds of: 60s Row for Calories 30s Rest 60S Sandbag Get up, Right Side 30s Rest 60s Sandbag Get up, Left Side 30s Rest 60s Dumbbell Hang Clean (45/25#) 30s Rest

  • 110502 Monday

    110502 Monday

    Strength/Skill Work Complete 5 Rounds of the following: Shoulder press @ 2111; 2-4 reps. Add weight as you can complete 4 reps. Box jump on and off with no hesitation 3-5 reps. Add height as you can safely complete 5 consecutive. WOD EMOM for 8 minutes: 5 Shoulder press @ 80% today’s best 15 Ball […]

  • 110430 Saturday “Bear Complexes”

    110430 Saturday “Bear Complexes”

    Today you have the option of prepping yourself for yesterday’s NYD workout or: Strength/Skill Work Complete 5 sets of the bear complex resting 3 minutes between sets: For each set complete 5-7 of the following sequences WITHOUT resting the bar on the ground. Each sequence consists of: Power clean Front squat Push press Back squat […]

  • 110429 Friday Carolina Challenge II

    110429 Friday Carolina Challenge II

    The CrossFit Games Open usedto determine which individual men and women as well as affiliate teams will qualify to this year’s regional competition and for the master’s athletes to earn spots to the 2011 CrossFit Games is coming to a close this week. It has been an exciting 7 weeks with many amazing performances at […]

  • 110428 Thursday MAP Workout

    110428 Thursday MAP Workout

    Strength/Skill Work Complete 3-4 rounds of: Lunge squat @ 3011; 4-6 reps Ring dips @ 30X1; 3-5 reps WOD Complete 3 rounds of: 3 minutes easy “conversation pace” effort row or skipping rope Then, 30 seconds of a sustainable effort* at each of the following stations: Wall ball 6-count burpee Slam ball (30lbs/20lbs) Walking lunge […]