CrossFit Integrity www.crossfitintegrity.com

2009-09-17T21:37:00.005-04:00

We have moved to a bigger location in Charleston (West Ashley), SC. Visit the link below for our new website!

CrossFit Integrity

We are located at 1012 St. Andrews Blvd, Suite A. in Charleston (West Ashley), South Carolina. Our 3800 sq.ft. facility is located conveniently for CrossFitters in the Charleston area. It is right off Route 61 in West Ashley, 5 minutes from I-26, I-526, downtown Charleston, and 10 minutes from James Island and the Ravenel Bridge. CrossFit Integrity centers on producing quality athletes and individuals, bringing them to be in the best shape of their lives by focusing on, teaching, and practicing the fundamental movements of fitness all while being done at high intensity.

2009-09-16T22:15:00.003-04:00

Thursday, September 17th

1 round of max rep pullups

Then... AMRAP in 15 minutes of:
10 thrusters (65lb/45lb)
10 pushups

Post number of max rep pullups and AMRAP time to comments
Lowcountry Crossfit West Ashley, Charleston, SC

2009-09-15T21:36:00.005-04:00

Wednesday, September 16th

Deadlift
1-1-1-1-1-1-1 reps

Then, core development....
30 GHD situps

Post loads on deadlift to comments
Lowcountry Crossfit West Ashley, Charleston, SC

2009-09-14T21:58:00.002-04:00

Tuesday, September 15th

"Grace"

30 clean & jerks for time (135lb/95lb)

Go hard and fast!

Post time to comments
Lowcountry Crossfit West Ashley, Charleston, SC

2009-09-13T22:16:00.006-04:00

Monday, September 14th

For Time:
25 pullups
50 pushups
75 abmat situps
100 wall balls (20lb/10lb)
75 abmat situps
50 pushups
25 pullups

Post time to comments
Lowcountry Crossfit West Ashley, Charleston, SC

2009-09-11T22:48:00.002-04:00

Saturday, September 12th

For Time:
15, 10, 5, 10, 15 reps of:

Chest to Bar Pullups
Slapping Pushups
KTE
Jumping Squats

Post times to comments.

2009-09-10T22:26:00.002-04:00

Friday, September 11th

For Time:

50 Double Unders

Run 400m
25 Burpees
Run 800m
25 Burpees
Run 400m

50 Double Unders

Post times to comments.
Lowcountry Crossfit West Ashley Charleston, SC

2009-09-09T22:03:00.004-04:00

Thursday, September 10th

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.

"DT"

5 rounds for time:
12 deadlift (155lb/105lb)
9 hang power clean (155lb/105lb)
6 push jerk (155lb/105lb)

Scale weight accordingly. Track back to April 16th see previous times:
http://lowcountrycrossfitwa.blogspot.com/2009/04/thursday-april-16th-dt-five-rounds-for.html#comments

Post time to comments
Lowcountry Crossfit West Ashley, Charleston, SC

2009-09-08T22:21:00.004-04:00

Wednesday, September 9th

AMRAP 20 mins of:
3 muscle ups
6 Box Jumps (24/10)
12 KBS (53/35)

Post times to comments.
Lowcountry Crossfit West Ashley Charleston, SC

2009-09-07T23:23:00.007-04:00

Tuesday, September 7th

Split Clean & Jerk
3-3-3-3-3

Post loads to comments.
Lowcountry Crossfit West Ashley Charleston, SC

2009-09-07T10:11:00.003-04:00

Monday, September 7th

"Murph"

For Time:

Run 1 mile
100 Pullups
200 Pushups
300 Air Squats
Run 1 mile

Partition the pullups, pushups, and squats as needed. Start and finish with a mile run. If you have a 20lb vest, wear it. Post times to comments.

Lowcountry Crossfit West Ashley Charleston, SC

2009-09-05T08:30:00.002-04:00

Saturday, September 5th

For time:
45 pullups
45 ring pushups
45 abmat situps
warehouse sprint
30 pullups
30 ring pushups
30 abmat situps
warehouse sprint
15 pullups
15 ring pushups
15 abmat situps
warehouse sprint

Post time to comments
Lowcountry Crossfit West Ashley, Charleston, SC

2009-09-03T21:27:00.003-04:00

Friday, September 4th

For time:
30 Curtis P's (50% of body weight)
Run 800m
30 burpees

The "Curtis P" is a great combination full body movement.... It starts with a hang power clean, (keep the bar in the rack position), lunge with one leg, lunge with the other leg (this is NOT a walking lunge), then finish with a push press... that is one rep!

Post time to comments
Lowcountry Crossfit West Ashley, Charleston, SC

2009-09-02T21:31:00.003-04:00

Thursday, September 3rd

Front Squats
1-1-1-1-1-1-1

Track back to see loads from June 30th's heavy front squat day:
http://lowcountrycrossfitwa.blogspot.com/2009/06/tuesday-june-30th-5-0-d-y-b-u-r-p-e-e-c.html#comments

Post loads to comments
Lowcountry Crossfit West Ashley, Charleston, SC

2009-09-01T23:34:00.003-04:00

Wednesday, September 2nd

AMRAP in 20 minutes of:

3 reverse burpees

6 ring dips

9 KTE

Post number of rounds to comments

Lowcountry Crossfit West Ashley, Charleston, SC

2009-08-31T22:38:00.004-04:00

Tuesday, September 1st

3 rounds for time:
Run 400m
15 deadlift (225lb/135lb)
30 double-unders
45 abmat situps

Substitute tuck jumps for double-unders

Post time to comments
Lowcountry Crossfit West Ashley, Charleston, SC

2009-08-30T18:37:00.005-04:00

Monday, August 31st

"Fran"

21-15-9
thrusters (95lb/65lb)
pullups

Post time to comments
Lowcountry Crossfit West Ashley, Charleston, SC

2009-08-28T22:31:00.005-04:00

Saturday, August 29th

"Karen"

150 Wall Balls for time (20/10)

OR

Five Rounds for Time:

5 Deadlift (225/185)
10 Ring Dips
Warehouse Sprint

Post times to comments.
Lowcountry Crossfit West Ashley Charleston, SC

2009-08-27T22:15:00.004-04:00

Friday, August 28th

For Time:
40-30-20-10 reps of the following exercises:
SDHP (75/55)
Mountain Climbers
Pushups

Post times to comments.
Lowcountry Crossfit West Ashley Charleston, SC

2009-08-26T23:07:00.004-04:00

Thursday, August 27th

Hang Power Clean

3-3-3-3-3

Rest 5 minutes, then:

"Amy"

For Time:
14-10-6 reps of
Kettlebell Swings (70/55)
Thrusters (95/65)
Pullups

Post loads, and times to comments.
Lowcountry Crossfit West Ashley Charleston, SC

2009-08-25T21:45:00.005-04:00

Wednesday, August 26th

“DEUS EX MACHINA”

For Time:
400 Meter Run
30 Wall Ball (20/10)
15 Pull Ups
400 Meter Run
30 Box Jumps (24/19)
15 Kettlebell Swings (55/35)
400 Meter Run
30 Wall Ball (20/10)
15 Pull Ups
400 Meter Run
30 Box Jumps
15 Kettlebell Swings (55/35)

To Answer Your Question(s): A deus ex machina (pronounced /?de?.?s ?ks ?m??kin?/ or /?di?.?s ?ks ?mæk?n?/,[1] literally “god from the machine”) is a plot device in which a person or thing appears “out of the blue” to help a character to overcome a seemingly insolvable difficulty.

Post times to comments.
Lowcountry Crossfit West Ashley Charleston, SC

2009-08-24T22:37:00.004-04:00

Tuesday, August 25th

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Track back to May 6th for previous scores:
http://lowcountrycrossfitwa.blogspot.com/2009/05/wednesday-may-6th-tabata-something-else.html#comments

Post total reps from all 32 intervals to comments.
Lowcountry Crossfit West Ashley Charleston, SC

2009-08-23T22:52:00.003-04:00

Monday, August 24th

Great job to all who participated in the LCCF Games 2009. It was a lot of fun and those were some great wods!

Snatch
3-3-3-1-1-1

Then...... 100 Burpees for time.

Go hard and heavy on the snatches. Post loads, and burpee time to comments.
Lowcountry Crossfit West Ashley Charleston, SC

2009-08-21T22:50:00.003-04:00

Saturday, August 22nd

CLOSED!

Come to Lowcountry Crossfit in Mt. Pleasant at 502 Wando Park Blvd. Ste 103 to compete in the LCCF Crossfit Games! There will be food, drinks (yes, even beer), and even a dunking booth and castle jump for the kids! Registration is $40 which will benefit the Lowcountry Orphan Relief Organization, and it comes with a really cool t-shirt! Please make every effort to be there and support your local community. All workouts are scalable to any level of fitness and there will be several coaches on site to help you with all the lifts. Event begins at 9am. Please be there early to register and get set up. See http://www.lowcountrycrossfit.com/ for more details.

2009-08-20T23:08:00.005-04:00

Friday, August 21st

For Time:
21-15-9 reps of:
Box Jumps (24"/19")
KBS (53/35) S
SDHP (95/65)

Track back to May 15th to see your previous times: http://lowcountrycrossfitwa.blogspot.com/2009/05/friday-may-15th-for-time-21-15-9-box.html#comments. Don't forget about the Lowcountry Crossfit Games in Mt. Pleasant tomorrow morning. If you can be there, please show up and help donate to a good cause.

Post times to comments.
Lowcountry Crossfit West Ashley Charleston, SC

2009-08-19T21:06:00.004-04:00

Thursday, August 20th

"Cindy"

AMRAP in 20 mins:
5 pullups
10 pushups
15 air squats

We all remember that time that we first started crossfit and for most of us, did 10 minutes or more of "Cindy". Hit it hard and see how much you have improved since last time. Track back to May 26th for your previous number of rounds:

http://lowcountrycrossfitwa.blogspot.com/2009/05/tuesday-may-26th-cindy-as-many-rounds.html#comments

Post rounds to comments.
Lowcountry Crossfit West Ashley Charleston, SC

2009-08-18T21:42:00.007-04:00

Wednesday, August 19th

"Crossfit Total"

back squat, 1-1-1 rep
shoulder press, 1-1-1 rep
deadlift, 1-1-1 rep

The CrossFit Total is the sum of the best 3 attempts of the back squat, shoulder press and deadlift, the three most effective lifts in existence for developing and testing functional strength. Come prepared to lift heavy and give it your all. This is the ultimate benchmark in measuring strength gains/ losses. Remember to get a good warm-up in before you start on your 1 rep maxes, you only get three attempts per exercise. The score will be the total of all three lifts together. Read more on the Crossfit Total: http://library.crossfit.com/free/pdf/52-2006_CFTotal.pdf

Track back to June 9th for previous scores: http://lowcountrycrossfitwa.blogspot.com/2009/06/tuesday-june-9th-congratulations-to.html#comments

Post totals to comments
Lowcountry Crossfit West Ashley Charleston, SC

2009-08-17T22:33:00.007-04:00

Tuesday, August 18th

For Time:
400m Run
50 Abmat Situps
400M Run
25 KBS
400m Run
25 OHS (95/65)
400m Run
50 Supermans

Post time to comments
Lowcountry Crossfit West Ashley Charleston, SC

2009-08-16T22:18:00.005-04:00

Monday, August 17th

"Dirty Thirty"

For Time:
30 Double Unders
30 Kettlebell Swings (53/36)
30 Wall Ball (20/10)
30 Box Jump (24"/19")
30 SDHP (95/65)
30 Pullups
30 Med Ball Cleans (20/10)
30 Abmat Situps
30 Burpees
30 Double Unders

Check back to May 18th comments to see your previous times if you posted them: http://lowcountrycrossfitwa.blogspot.com/2009/05/monday-may-18th-dirty-thirty-30-double.html#comments.

Post time to comments
Lowcountry Crossfit West Ashley Charleston, SC

2009-08-14T23:45:00.006-04:00

Saturday, August 15th

5 Rounds for time:

7 Muscle Ups
15 KBS (53/36)
Warehouse Sprint

Abs: 50 Floor Wipers (not for time)

Post time to comments

Lowcountry Crossfit West Ashley Charleston, SC

2009-08-13T20:48:00.005-04:00

Friday, August 14th

For time:

30 thrusters (95lb/65lb)

Run 200m

30 power snatch (95 lb/65lb)

Run 200m

30 box jumps (24"/19")

Run 200m

30 KTE

Run 200m

Post time to comments

Lowcountry Crossfit West Ashley, Charleston, SC

2009-08-12T21:51:00.004-04:00

Thursday, August 13th

Don't Quit
By: Jon Gilson

In the bottom of a clean, quads burning, you’ll want to quit. Pulling deadlifts, the skin on your hands tearing, you’ll want to quit. Your body protesting, crying for relief as your veins pump waste, you’ll want to quit.

Your mind will scream from its high perch, commanding you to stop, lest you break, crash, and burn. Feeling the outer limits of your capabilities, it will hit every physical and emotional alarm in the arsenal, rocketing pain, misery, and doubt into your thoughts.

It would be easy to give in to the hot rush of your brain’s emergency brake. To drop the bar. To get off the rings. To let your knees collapse as panic breaths heave through your chest.

Don’t.

Superhuman performance is separated from mere fitness by the undeniable need to persist, to never give up. Those who achieve are resilient. Standing when you want to fall, punching when you want to tap out, and running when you want to walk are the necessities of elite athleticism.

High intensity compound movement, performed with moderate loads, will bring you face-to-face with this crux—quit or continue—faster than anything else on earth. Unique in its ability to elicit pain, this combination of distance and weight will expose your character with every repetition.

When the knurling scrapes your shins, and your traps bunch into knots, you’ll make a decision, one that will affect every aspect of your life. Give in to the agony, and you will always give in. Cave to demands that crush you, and you’ll always cave. Roll to the floor, and you’ll always exist beneath those who choose to stand.

Remember that the walls of the gym are nothing more than physical barriers, meant only to separate us from the elements. What you do within those walls will echo in your daily life, and you would do well to choose your actions wisely.

Push for one more repetition. Live through one more pull. Get to your feet one more time. This decision will accumulate momentum with each iteration, and you will move into the realm of greatness. Like a boulder rolling downhill, you will become unstoppable, undeterred by the falsehoods of your weak mind.

Next time the demons of hardship come rushing forward, push them back. When your muscles bellow for relief, carry on, and smile at the sting. You will become more than an athlete, and you will be amazing.

Today's WOD:

"Helen"

3 rounds for time:
Run 400m
21 KBS (53lb/35lb)
12 pullups

Track back for previous times:
http://lowcountrycrossfitwa.blogspot.com/2009/06/friday-june-2th-50-day-burpee-challenge.html#comments

Post time to comments
Lowcountry Crossfit West Ashley, Charleston, SC

2009-08-11T22:53:00.009-04:00

Wednesday, August 12th

Shoulder Press
3-3-3-3-3 reps

Push Press
3-3-3-3-3 reps

Core Development: 50 slam balls (not timed)

Track back to July 15th for results on push press:
http://lowcountrycrossfitwa.blogspot.com/2009/07/wednesday-july-15th-50-day-burpee.html#comments

Track back to April 30th for results on shoulder press and push press:
http://lowcountrycrossfitwa.blogspot.com/2009/04/thursday-april-30th-shoulder-press-1-1.html#comments

Good job to all those who post their comments!

Post loads on the presses to comments
Lowcountry Crossfit West Ashley, Charleston, SC

2009-08-10T22:13:00.002-04:00

Tuesday, August 11th

"Angie"

For time:

100 pullups

100 pushups

100 situps

100 air squats

Go hard and fast throughout this benchmark WOD. All reps are to be done in order. Move to the next movement after 100 reps are completed for the previous exercise.

Track back to see previous times from June 5th...

http://lowcountrycrossfitwa.blogspot.com/2009/06/friday-june-5th-angie-for-time-100.html#comments

Make sure to post time to comments

Lowcountry Crossfit West Ashley, Charleston, SC

2009-08-10T06:21:00.001-04:00

Monday, August 10th

AMRAP in 20 minutes of:
8 deadlift (135lb/95lb)
6 hang clean (135lb/95lb)
4 front squat (135lb/95lb)

Post number of rounds to comments
Lowcountry Crossfit West Ashley, Charleston, SC

2009-08-08T00:00:00.002-04:00

Saturday, August 8th

AMRAP in 20 minutes of:

10 wall balls (20lb/10lb)

5 KTE

20 double unders

Post time to comments

Lowcountry Crossfit West Ashley, Charleston, SC

2009-08-06T21:11:00.004-04:00

Friday, August 7th

"Death By Pullups"

With a continuously running clock, do one pullup each minute, adding 1 additional pullup on the minute, for each minute of time. Continuing as long as you can...... eg. 1 min = 1 pullup, 2 mins = 2 pullups, 3 mins = 3 pullups. etc... Use bands (the same one throughout) for assistance as needed.

Rest 5 minutes, then...

Run 800m (go hard!!!)

Post highest amount of pullups and time on run to comments

Lowcountry Crossfit West Ashley, Charleston, SC

2009-08-05T21:34:00.002-04:00

Thursday, August 6th

Great showing on yesterday's split jerk WOD. Strength days are vitally important in increasing your overall performance. Outstanding job by all athletes. Keep up the good work!

7 rounds for time:

10 med ball cleans

10 burpees

Post time to comments

Lowcountry Crossfit West Ashley, Charleston, SC

2009-08-04T21:51:00.006-04:00

Wednesday, August 5th

Split Jerk (from the rack)
3-3-3-1-1-1-1 reps

Total weight overhead is an indicator of more than just shoulder girdle pressing strength. As the loads increase, hip drive and mid-line stabilization, as well as balance, speed and coordination, become more important components of the movement. Most of the time, a split jerk will allow maximal weight overhead (because of the lowest catch position). It also requires significant foot speed and commitment to driving yourself under the bar as it reaches its highest point of elevation, which is admittedly a counter-intuitive movement (though not as terrifying as a heavy snatch). Today, work on maintaining an upright torso during the dip, having a fast and shallow dip, and an aggressive drive into a deep split position with the bar directly overhead.

View split jerk video:

http://video.google.com/videoplay?docid=-5583190543452722736&ei=ouZ4SryPGqHaqAK59KHTDA&q=crossfit+split+jerk&hl=en

Post loads to comments
Lowcountry Crossfit West Ashley, Charleston, SC

2009-08-03T22:01:00.002-04:00

Tuesday, August 4th

Congratulations to Omar in completing his first muscle-up on his 4th day of crossfit. Nice work man!

"300"

For time:

25 pullups

50 deadlifts (135lb/95lb)

50 pushups

50 box jumps (24"/19")

50 floor wipers (135lb/95lb)

25 1-arm clean & jerks, both arms (35lb/15lb)

25 pullups

Post time to comments
Lowcountry Crossfit West Ashley, Charleston, SC

2009-08-02T23:26:00.004-04:00

Monday, August 3rd

Before and After
By: Maggie Dabe-Colby

Remember your life BEFORE finding Crossfit? Remember how fit you thought you were or how bad your shape was? Remember those loooooong and lonely workouts at the globo gym? What about your attitude, your confidence, your mental toughness?

CrossFit has changed every one of us, and for the better! We have learned to push ourselves to our limits. We no longer see pain as we did before. We don't run away from it, we seek it, we want to feel the burn... the suck! We have learned that quiting is not an option and that humility makes us better athletes. We have learned that competing is OK, that wanting to be the fastest, the strongest is OK, although we may never be the fastest or the strongest, but we still want to compete because we want to be BETTER!

How was your life before CrossFit? How is it now?

Today's WOD

4 rounds for time:
15 front squat (135lb/95lb)
Run 400m

Post time to comments
Lowcountry Crossfit West Ashley, Charleston, SC

2009-07-31T21:31:00.002-04:00

Saturday, August 1st

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps for time of:
pullups
KBS (53lb/35lb)
double unders

Post time to comments
Lowcountry Crossfit West Ashley, Charleston, SC

2009-07-30T20:30:00.006-04:00

Friday, July 31st

"Chief"

Complete as many rounds as possible in 3 minutes of:
3 power clean (135 lb/95lb)
6 pushups
9 air squats

Rest for 1 minute. Perform 5 times.

Track back to June 3rd to see your previous scores...
http://lowcountrycrossfitwa.blogspot.com/2009/06/wednesday-june-3rd-chief-complete-as.html#comments

Post number of rounds per set to comments
Lowcountry Crossfit West Ashley, Charleston, SC

2009-07-29T21:56:00.005-04:00

Thursday, July 30th

For time:
Run 400m
21 pullups
21 situps
Run 400m
18 pullups
18 situps
Run 400m
15 pullups
15 situps
Run 400m
12 pullups
12 situps
Run 400m
9 pullups
9 situps
Run 400m
6 pullups
6 situps

MB option: Some may want to sub slam ball for situps

Post time to comments
Lowcountry Crossfit West Ashley, Charleston, SC

2009-07-28T22:13:00.002-04:00

Wednesday, July 29th

Back Squat
5-5-5-5-5 reps

Post weight to comments
Lowcountry Crossfit West Ashley, Charleston, SC

2009-07-27T21:59:00.004-04:00

Tuesday, July 28th

3 rounds for time:
20 KBS (53lb/35lb)
30 push ups
40 sit ups (abmat)
50 double unders

Post time to comments

Lowcountry Crossfit West Ashley, Charleston, SC

2009-07-26T21:34:00.005-04:00

Monday, July 27th

Get Smart(er)
By: Jon Gilson

No one has ever asked me for my training secrets. It's probably because I don't have any. Everything I know, I learned from other people. Here's what I know:

1) Training is nothing without nutrition. You can train your ass off, and if you go home and eat Cheetos, you're still going to be a fat bastard.
2) An hour of cardio is going to turn you into someone who is capable of doing an hour of cardio. Twenty minutes of hard sprinting will turn you into someone who can sprint, jump, lift, and do an hour of cardio.
3) Everyone thinks they work hard. Most of them are wrong. The harder you make hard work, the more progress you'll make.
4) If your friends refuse to train with you, you're usually on the right track.
5) Full-body movements will make you strong. Bicep curls won't do sh*t.
6) The fact that you bench 300 doesn't mean anything if a guy half your size can run circles around you.
7) The fact that a guy half your size can run circles around you doesn't mean anything if he can't squat bodyweight.
8) 95% of the supplements out there are equal parts, beach sand, and bullsh*t. Anything with an "X" on the label is only going to increase the amount of time you spend in the bathroom.
9) Overtraining will get you further than undertraining. If you're working out two days a week, you're not overtraining.
10) Surrounding yourself with quality athletes on a regular basis is a surefire way to become a quality athlete.

Today's WOD

3 rounds for time:
10 clean & jerk (135lb/95lb)
Run 400m

Post time to comments
Lowcountry Crossfit West Ashley, Charleston, SC

2009-07-25T08:00:00.001-04:00

Saturday, July 25th

"Hell"

4 rounds for time:
25 KBS (53lb/35lb)
20 KTE
15 med ball cleans (20lb/10lb)
10 burpees

Post time to comments
Lowcountry Crossfit West Ashley, Charleston, SC

2009-07-23T20:52:00.006-04:00

4pm class getting their lunge on

Friday, July 24th

Congratulations to Sarah F. for completing her first kipping pullup. With a little more consistency, she will soon be RX-ing all of her pullup WODs. Nice job!

"DIAFRAN"

3 rounds for time:
15 deadlifts 225lb/185lb
15 HSPU
15 pullups
15 thrusters 95lbs/65lb

Post time to comments
Lowcountry Crossfit West Ashley, Charleston, SC

2009-07-22T22:08:00.003-04:00

Thursday, July 23rd

Congratulations to Michael A. for completing his first muscle-up. Keep up the great work!

For time:
100 lunges
Run 800m
100 air squats

Post time to comments
Lowcountry Crossfit West Ashley, Charleston, SC

2009-07-21T23:38:00.007-04:00

Wednesday, July 22nd

LAST DAY of the 50 day burpee challenge: Day 50
Complete 50 burpees today and make up for any missed days

Power Clean
5-5-5-5-5 reps

then...

5 minute burpee challenge.... Complete as many burpees as you can in 5 minutes.

Post weight on PCs and number of burpees to comments
Lowcountry Crossfit West Ashley, Charleston, SC

2009-07-21T06:48:00.004-04:00

Tuesday, July 21st

50 day burpee challenge: Day 49
Complete 49 burpees today and make up for any missed days

3 rounds for time:
Run 400m
10 burpees
10 situps (abmat)
10 pushups
10 box jumps (24in/19in)
10 pullups
10 double unders
10 wall ball (20lb/10lb)
10 KBS (53lb/35lb)

Post time to comments
Lowcountry Crossfit West Ashley, Charleston, SC

2009-07-19T21:13:00.002-04:00

Monday, July 20th

50 day burpee challenge: Day 48
Complete 48 burpees today and make up for any missed days

"Karen"

For time:
150 wall balls

Post time to comments
Lowcountry Crossfit West Ashley, Charleston, SC

2009-07-17T21:19:00.004-04:00

Saturday, July 18th

50 day burpee challenge: Day 46
Complete 46 burpees today and make up for any missed days

4 rounds for time:
Run 400m
12 KTE
12 burpee box jumps (19in)

Post time to comments
Lowcountry Crossfit West Ashley Charleston, SC

2009-07-16T22:09:00.009-04:00

Friday, July 17th

50 Day Burpee Challenge: Day 45
Complete 45 Burpees today and make up for any days you missed.

"Randy"

For Time:
75 Power Snatches (75lb/53lb)

Post times to comments
Lowcountry Crossfit West Ashley Charleston SC

2009-07-16T07:34:00.004-04:00

Thursday, July 16th

50 day burpee challenge: Day 44

Complete 44 burpees today and make up for any missed days

For time:

100 air squats

80 situps

60 pullups

40 pushups

20 burpees

Post time to comments

Lowcountry Crossfit West Ashley Charleston, SC

2009-07-14T21:32:00.004-04:00

Wednesday, July 15th

50 day burpee challenge: Day 43
Complete 43 burpees today and make up for any missed days

Push Press 3-3-3-3-3 reps

Deadlift 3-3-3-3-3 reps

Post weight for each exercise/set to comments

Lowcountry Crossfit West Ashley Charleston, SC

2009-07-13T23:11:00.004-04:00

Tuesday, July 14th

50 Day Burpee Challenge: Day 42
Complete 42 burpees today and make up for any missed days

3 rounds for time:
30 lunges
30 slapping pushups
Run 400m

Post time to comments
Lowcountry Crossfit West Ashley Charleston, SC

2009-07-12T22:14:00.004-04:00

Monday, July 13th

Congratulations to Whitney on completing her first kipping pullup this past Saturday. Keep up the great work!

50 Day Burpee Challenge: Day 41
Complete 41 burpees today and make up for any missed days

"Badger"

3 rounds for time:
30 squat cleans (95lb/65lb)
30 pullups
Run 800m

Post time to comments
Lowcountry Crossfit West Ashley Charleston, SC

2009-07-10T23:39:00.003-04:00

Saturday, July 11th

50 Day Burpee Challenge: Day 39

Complete 39 burpees today and make up for any missed days

"Nate"

As many rounds as possible in 20 minutes:
2 muscle ups

4 HSPU

8 KBS

Post number of rounds to comments
Lowcountry Crossfit West Ashley, Charleston, SC

2009-07-09T21:57:00.005-04:00

Great job by Brennen who completed 30 kipping pullups during her first ever Crossfit workout. Look out 2010 Crossfit Games!

Friday, July 10th

Congratulations to Brittany for Rx-ing her first pullup WOD. She completed all 50 pullups yesterday in kipping fashion.

50 Day Burpee Challenge: Day 38
Complete 38 burpees today and make up for any missed days

Today's WOD:

5 rounds for time:
5 deadlift (275lb/185lb)
10 burpees

Post time to comments
Lowcountry Crossfit West Ashley, Charleston, SC

2009-07-08T21:27:00.005-04:00

Thursday, July 9th

50 Day Burpee Challenge: Day 37

Complete 37 burpees today and make up for any missed days

"The Fast Lane"

For time:
Run 200m
50 double unders
50 abmat situps
10 burpees

10 pullups
Run 200m
40 double unders
40 abmat situps
10 burpees

10 pullups
Run 200m
30 double unders
30 abmat situps
10 burpees

10 pullups
Run 200m
20 double unders
20 abmat situps
10 burpees

10 pullups
Run 200m
10 double unders
10 abmat situps
10 burpees
10 pullups

Substitute tuck jumps for double unders instead of 4x the singles

Post time to comments
Lowcountry Crossfit West Ashley, Charleston, SC

2009-07-07T21:25:00.004-04:00

Wednesday, July 8th

50 Day Burpee Challenge: Day 36
Complete 36 burpees today and make up for any missed days

Hang Squat Clean
5-5-5 reps

Rest, then...

"Elizabeth"

For time:
21-15-9
clean (135lb/95lb)
ring dips

Post time to comments
Lowcountry Crossfit West Ashley, Charleson, SC

2009-07-06T22:06:00.004-04:00

Tuesday, July 7th

50 Day Burpee Challenge: Day 35
Complete 35 burpees today and make up for any missed days

"Josh"

For time:
21 OHS (95lb/65lb)
42 pullups
15 OHS (95lb/65lb)
30 pullups
9 OHS (95lb/65lb)
18 pullups

Core Development:
30 hollow rocks

Post time to comments
Lowcountry Crossfit West Ashley, Charleston, SC

2009-07-05T21:30:00.004-04:00

Monday, July 6th

50 Day Burpee Challenge: Day 34
Complete 34 burpees today and make up for any missed days

"Fight Gone Bad"

Three rounds of:
row (calories)
wall ball, 20lb/14lb (reps)
SDHP, 75lb/53lb (reps)
box jump, 19" box (reps)
push press, 75lb/53lb (reps)

In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point. Add your points.

Post total points to comments
Lowcountry Crossfit West Ashley, Charleston, SC

2009-07-02T21:22:00.008-04:00

Friday, July 2nd

50 Day Burpee Challenge: Day 31
Complete 31 burpees today and make up for any missed days

As many REPS as possible in 20 minutes of:
max reps power snatch (95lb/65lb)
max reps wall ball (20lb/10lb)

This is a FOUR person team event. Rules are that only 2 people can be working at any one time. Teams are free to strategize to whatever they feel works best. The team with the most total reps after 20 minutes wins.

Then,
8 minutes of tabata whatever, and whatever... you choose

Post total reps to comments
Lowcountry Crossfit West Ashley, Charleston, SC

2009-07-01T23:23:00.006-04:00

Thursday, July 2nd

50 Day Burpee Challenge: Day 30

Complete 30 burpees today and make up for any missed days

Warm-Up:

Run 400m

Active Stretching

7 power clean (choose a good warm-up weight)

7 wallball

7 KTE

10 KBS

10 OHS (PVC pipe)

10 PVC pass-throughs

Today's WOD:

"Fran"

21-15-9

thrusters (95lb/65lb)

pullups

Post time to comments

Lowcountry Crossfit West Ashley, Charleston, SC

2009-06-30T21:18:00.005-04:00

Wednesday, July 1st

50 Day Burpee Challenge: Day 30

Complete 30 burpees today and make up for any missed days

3 rounds for time:

Run 800m

Rest 3 minutes between rounds

Then.....

8 minute Tabata:

box jumps (19")

KTE

For the bigger Tabata groups, some may start on KTE first then move to box jumps

Post run time per round and the reps on your last round of Tabata to comments

Lowcountry Crossfit West Ashley, Charleston, SC

2009-06-29T22:34:00.005-04:00

Tuesday, June 30th

50 Day Burpee Challenge: Day 29

Complete 29 burpees today and make up for any missed days

Today's WOD:

Front Squats

3-3-3-3-3 reps

Then

4 rounds for time:

3 anyway overhead.... press, push press, or push jerk (155lb/105lb)

6 pullups

9 box jumps (24"/19")

Post weight on front squats and time on the 3-6-9 to comments

Lowcountry Crossfit West Ashley, Charleston, SC

2009-06-28T07:37:00.005-04:00

Coach Brooke taking the class through a pre-WOD stretch

Monday, June 29th

INTEGRITY - the consistency of actions, values, methods, measures, principles, expectations and outcome

EXCELLENCE - the state or quality of excelling while there is considered to be an important value and goal being pursued
COMMUNITY - a group that is organized around common values and social cohesion within a shared environment

RESPECT - a sense of the worth or excellence of, a person, a personal quality, ability, or a manifestation of a personal quality or ability

LEADERSHIP - the process of social influence in which one person can enlist the aid and support of others in the accomplishment of a common task

50 Day Burpee Challenge: Day 28

Complete 28 Burpees today and make up for any days you missed.

"Helen"

3 rounds for time:

Run 400m

21 KBS (1.5 pood/1 pood)

12 pullups

Post time to comments

Lowcountry Crossfit West Ashley, Charleston, SC

2009-06-26T22:00:00.002-04:00

Saturday, June 27th

50 Day Burpee Challenge: Day 26
Complete 26 Burpees today and make up for any days you missed.

Today's WOD:

Whatever Crossfit Charleston has us doing at Etiwan Park on Daniel Island at 9am. Come join in and support the local Crossfit Community.

Post times to comments
Lowcountry Crossfit West Ashley, Charleston, SC

2009-06-25T22:38:00.006-04:00

Friday, June 26th

50 Day Burpee Challenge: Day 25
Complete 25 Burpees today and make up for any days you missed.

"Broken Running with Angie"

4 rounds for time:
Run 400m
25 pullups
25 pushups
25 situps
25 air squats

Post times to comments.
Lowcountry Crossfit West Ashley Charleston, SC

2009-06-24T21:29:00.004-04:00

Thursday, June 25th

50 day burpee challenge: Day 24
Complete 24 burpees today and make up for any missed days

Thrusters
1-1-1-1-1-1-1 reps

Rest, then

"Annie"

For time:
50-40-30-20-10
double unders
situps (abmat)

Post weight on thrusters and time on "Annie" to comments
Lowcountry Crossfit West Ashley, Charleston, SC

2009-06-23T22:50:00.002-04:00

Wednesday, June 24th

50 day burpee challenge: Day 23
Complete 23 burpees today and make up for any missed days

"Michael"

3 rounds for time:
Run 800m
50 back extensions (supermans)
50 situps (abmat)

Post time to comments
Lowcountry Crossfit West Ashley, Charleston, SC

2009-06-22T21:37:00.006-04:00

Adam, Curtis, Mark, and John after participating in yesterday's WOD. These guys are preparing for the USMC Mud Run in September. Great work men!

Tuesday, June 23rd

50 day burpee challenge: Day 22
Complete 22 burpees today and make up for any missed days

For time:
Run 400m
21-15-9
ring dips/box dips
push press (95lb/65lb)
KTE
Run 400m

Post time to comments
Lowcountry Crossfit West Ashley, Charleston, SC

2009-06-21T20:32:00.006-04:00

Monday, June 22

50 day burpee challenge: Day 21
Complete 21 burpees today and make up for any missed days

"Bear Complex"

5 rounds, 7 sets of the following sequence:
power clean, 1 rep
front squat, 1 rep
push press, 1 rep
back squat, 1 rep
push press, 1 rep

Work one time through a single rep of each exercise. Complete seven times for one round. Do 5 rounds total working up to your max. Rest as needed between rounds.

This complex is not done for time. It is a strength and tenacity workout. Rest as much as necessary between sets, and even during them -- you just cannot put the bar down. You may put the bar down when the round is over. Once you have finished your seven rotations, you may rest, then add a little weight and go at it again. The bar may touch the ground only when you start the power clean, but it must be a touch and go thing.

Post weight for each round to comments
Lowcountry Crossfit West Ashley, Charleston, SC

2009-06-20T07:57:00.002-04:00

Saturday, June 20th

50 day burpee challenge: Day 19
Complete 19 burpees today and make up for any missed days

For time:
21 hang power cleans (95lb/65lb)
Run 400m
15 hang power cleans (95lb/65lb)
Run 400m
9 hang power cleans (95lb/65lb)
Run 400m

Post times to comments
Lowcountry Crossfit West Ashley, Charleston, SC

2009-06-18T21:11:00.006-04:00

Friday, June 19th

50 day burpee challenge: Day 18
Complete 18 burpees today and make up for any missed days

5 rounds for time:
21 thrusters (75lb/53lb)
21 double-unders

Post times to comments
Lowcountry Crossfit West Ashley, Charleston, SC

2009-06-17T22:18:00.006-04:00

Thursday, June 18th

Congratulations to Layne and Steve S. for accomplishing their first muscle-up. Keep up to great work guys!

50 day burpee challenge: Day 17
Complete 17 burpees today and make up for any missed days

"Mary"

As many rounds as possible in 20 minutes of:
5 handstand pushups
10 one-legged squats
15 pullups

Post number of rounds to comments
Lowcountry Crossfit West Ashley, Charleston, SC

2009-06-16T22:33:00.010-04:00

Great work and dedication by all athletes on Tuesday's WOD, especially the 5pm class for running their 800's in the monsoon. It was absolutely coming down out there!

Wednesday, June 17th

50 day burpee challenge: Day 16
Complete 16 burpees today and make up for any missed days

Snatch Balance
3-3-3-3-3 reps

then

“Isabel”

30 reps for time of:
Snatch (135lb/95lb)

Post weight on Snatch Balance and time on "Isabel" to comments
Lowcountry Crossfit West Ashley, Charleston, SC

2009-06-15T21:54:00.003-04:00

Tuesday, June 16th

50 day burpee challenge: Day 15
Complete 15 burpees today and make up for any missed days

For time:
Run 800m
40 pushups
Run 800m
40 pullups
Run 800m
40 burpees

Post time to comments
Lowcountry Crossfit West Ashley, Charleston, SC

2009-06-14T20:20:00.004-04:00

Monday, June 15th

50 day burpee challenge: Day 14
Complete 14 burpees today and make up for any missed days

5 rounds for time:
21 KBS (1.5pood/1pood)
15 OHS (95lb/65lb)
9 box jumps (24"/19")

Post time to comments
Lowcountry Crossfit West Ashley, Charleston, SC

2009-06-12T21:57:00.009-04:00

Saturday, June 13th

50 day burpee challenge: Day 12
Complete 12 burpees today and make up for any missed days

Today's WOD:

Beach WOD on Folly Beach. Meet at the end of the walkway on 10th block going out to the beach at 10:30am. Bring friends to participate if you'd like.

For time:
300 team pushups
300m run
600 team airsquats
300m run
300 team KBS
300m run
200 team burpees

Teams of four, only one person working at a time.

Post time to comments
Lowcountry Crossfit West Ashley, Charleston, SC

2009-06-11T22:16:00.013-04:00

Friday, June 11th

50 day burpee challenge: Day 11
Complete 11 burpees today and make up for any missed days

Today's WOD

"Annie"

50-40-30-20-10 Rep Rounds for Time:

Double Unders
Situps

This is another benchmark WOD so go hard and fast. Don't forget to write down your times so you can see your improvement next time you do this one.

Lowcountry Crossfit West Ashley, Charleston, SC

2009-06-10T16:51:00.003-04:00

Thursday, June 10th

50 day burpee challenge: Day 10
Complete 10 burpees today and make up for any missed days

Today's WOD:

In teams of two, 10 rounds for time:
1 full power clean, 135lb/95lb
3 hang squat cleans, 135lb/95lb
2 anyway overhead (push press/push jerk), 135lb/95lb
Run 100ft

The first athlete of the team will perform 1, 3, 2, Run. The athlete will touch the ground at the 50ft turn around point. Once the first athlete returns from the run and crosses the plane of the bar, the second athlete will perform 1, 3, 2, Run. The athlete will touch the ground at the 50ft turn around point. Once the second athlete returns from the run and crosses the plane of the bar, this counts as 1 round. Perform a total of 10 rounds, 20 total rounds between both athletes.

Post teams and times to comments
Lowcountry Crossfit West Ashley, Charleston, SC

2009-06-09T23:31:00.006-04:00

Wednesday, June 10th

Congratulations to Justin, Chris, and Chris for completing their first muscle-ups. Great accomplishment in the CrossFit world. Keep up the great work!

50 day burpee challenge: Day 9

Complete 9 burpees today and make up for any missed days

The burpees in today's WOD will go count towards the challenge

Today's WOD:

Hang Power Cleans

3-3-3 reps

then for time:

50 pullups

50 burpees

Post weight on hang power cleans and time on pullups/burpees to comments

Lowcountry Crossfit West Ashley, Charleston, SC

2009-06-08T21:22:00.007-04:00

Tuesday, June 9th

Congratulations to Alana and Evaline on completing multiple kipping pullups in a row. With dedication, practice, and hard work, they will soon be Rx-ing their pullup WODs. Keep up the great work ladies!

50 day burpee challenge: Day 8
Complete 8 burpees today and make up for any missed days

Today's WOD

"CrossFit Total"

back squat, 1-1-1 rep
shoulder press, 1-1-1 rep
deadlift, 1-1-1 rep

CrossFit Total is the sum of the best 3 attempts, one rep max (1RM), of the back squat, shoulder press, and deadlift, the three most effective lifts in existence for developing and testing functional strength.

Post CFT sum to comments
Lowcountry Crossfit West Ashley, Charleston, SC

2009-06-07T22:09:00.006-04:00

Monday, June 8th

50 day burpee challenge: Day 7

Complete 7 burpees today and make up for any missed days

"Nasty Girls"

3 rounds for time:
50 airsquats
7 muscle-ups
10 hang power cleans (135lb/95lb)

This workout is a CrossFit staple. It is a symbol of getting stronger and being able to conquer the things in life that seem unconquerable. Go all out during this WOD and never let up.

Post time to comments
Lowcountry Crossfit West Ashley, Charleston, SC

2009-06-05T21:33:00.004-04:00

Saturday, June 6th

50 day burpee challenge: Day 5
Complete 5 burpees today and make up for any missed days

The Overhead Squat is a weightlifting movement that requires strength, coordination, flexibility, power and a stable midline. Its ability to test the strength of your core, shoulders, and legs is unsurpassed. It's a technical lift that requires practice, practice, more practice and then patience, but once you get it you quickly see a change in your speed and power.

"Nancy"

5 rounds for time:
4oom run
15 overhead squats

Post time to comments
Lowcountry Crossfit West Ashley, Charleston, SC

2009-06-04T21:17:00.003-04:00

Friday, June 5th

50 day burpee challenge: Day 4
Complete 4 burpees today and make up for any missed days

"Angie"

For time:
100 pullups
100 pushups
100 situps
100 airsquats

This is one of the most common of the benchmark WODs. Go hard and fast throughout. All reps are to be done in order. Move to the next movement after 100 reps are completed for the previous movement.

Make sure to post time to comments
Lowcountry Crossfit West Ashley, Charleston, SC

2009-06-03T22:07:00.006-04:00

Thursday, June 4th

50 day burpee challenge: Day 3
Complete 3 burpees today and make up for any missed days

Deadlift
3-3-3-3-3-10 reps

Go heavy on each set of 3. The weight for the set of 10 should be a struggle to get ten straight reps without putting the bar down. Push each other and keep proper deadlift form throughout each set.

Post weight to comments for each set, including the 10
Lowcountry Crossfit West Ashley, Charleston, SC

2009-06-02T21:12:00.008-04:00

Sarah's PR on the Clean & Jerk. Great work!!

Wednesday, June 3rd

50 day burpee challenge: Day 2...... Complete 2 burpees today

"The Chief"

Complete as many rounds as possible in 3 minutes of:
3 power clean (135 lb/95lb)
6 pushups
9 airsquats

Rest for 1 minute. Perform 5 times.

Post number of rounds per set to comments
Lowcountry Crossfit West Ashley, Charleston, SC

2009-06-01T22:41:00.008-04:00

Mike getting some push press. Great job!

Tuesday, June 2nd

Viewing of "Every Second Counts"....... and....

100 burpees for time

Post time to comments
Lowcountry Crossfit West Ashley, Charleston, SC

2009-05-31T19:50:00.007-04:00

Monday, June 1st

"Lucky 7"

Seven reps

.....of....

Seven exercises

.....for....

Seven rounds

7 rounds for time:

7 pullups

7 box jumps (24"/19")

7 slamball (20lb/10lb)

7 push press (95lb/65lb)

7 KTE

7 wallball (20lb/10lb)

7 burpees

Post time to comments

Lowcountry Crossfit West Ashley, Charleston, SC

2009-05-29T22:06:00.004-04:00

Saturday, May 30th

"Nicole"

As many rounds as possible in 20 minutes:
400m run
max rep pullups

Post number of pull-ups completed for each round to comments
Lowcountry Crossfit West Ashley, Charleston, SC

2009-05-28T21:15:00.005-04:00

Friday, May 29th

The Muscle-Up
by Greg Glassman

The muscle-up is astonishingly difficult to perform, unrivaled in building upper body strength, a critical survival skill, and most amazingly of all, virtually unknown.

This movement gets you from under things to on them.

Though containing a pull-up and a dip, its potency is due to neither. The heart of the muscle-up is the transition from pull-up to dip - the agonizing moment when you don’t know if you’re above or below.That moment - the transition - can last from fractions to dozens of seconds. At low, deliberate speeds, the muscle-up takes a toll physically and psychologically that can only be justified by the benefit. No other movement can deliver the same upper body strength. Period.

This Frankenstein’s monster combination of pull-up and dip gives the exercise advantages that render it supreme among exercises as fundamental as the pull-up, rope climb, dips, push-ups, and even the almighty bench press.

We do our muscle-ups from rings chiefly because that’s the hardest place possible.

Today's WOD

"Jason"

For time:
100 airsquats
5 muscle-ups
75 airsquats
10 muscle-ups
50 airsquats
15 muscle-ups
25 airsquats
20 muscle-ups

There are a number of scaled-down variations of the muscle-up. We will work on the MU form throughout this WOD, mastering the "false grip" and concentrating on the transition between pullup and dip. The conversion of ONE muscle-up is FOUR pullups and FOUR dips. There are 50 muscle-ups in this WOD, which would equal a total of 200 pullups and 200 dips!! We won't go there.

Post time to comments
Lowcountry Crossfit West Ashley, Charleston, SC

2009-05-27T21:48:00.006-04:00

Thursday, May 28th

Congratulations to Paul on his Personal Record (PR) for Clean & Jerk. He increased the load on the Jerk by 30lbs in ONE month! Also, great work by everyone on the C&J WOD. Each athlete pushed it to failure which means you gave it your all. Make sure you record your results for the next time we C&J so additional PR's will be accomplished.

Today's WOD:

"Running with Christine"

3 rounds for time:
400m run
12 deadlift (body weight)
21 box jumps (24"/19")

Post time and weight on deadlift to comments
Lowcountry Crossfit West Ashley, Charleston, SC

2009-05-26T21:42:00.013-04:00

Wednesday, May 27th

Congratulations to Brooke on mastering the kipping pullup and for recently completing all of her pullup WODs without bands. No more bands for Brooke! Also, congratulations to Cari on successfully completing a few kipping pullups in a row. Cari will soon be completing future WODs without bands as well. There are many others who are very close. Keep up the great work everyone! Practice kipping ............ ALWAYS!!

"The Kipping Pullup"

Every manner of pull-up has its diehard fans. Wide and narrow grip, single and double suspension points, wide handle, rotating bar, slow, and behind the head all have their staunch supporters.

The default CrossFit pull-up, however - a violent, kipping, "anyhow" pull-up - has few supporters even among pull-up connoisseurs. Ours has always been the "cheating" pull-up.

Kipping comes in a myriad of styles, and each athlete has a signature kip, but in its most elegant form the kip is a transference of movement first generated in the horizontal plane, where it comes cheap and easy, to the vertical plane, where momentum and a perfectly timed pull from the back launch the athlete forcefully upward.

The kipping pull-up is fundamental to CrossFit. Hip-driven, this pull-up variation allows for more work in less time, improving the power and intensity of the dead hang pull-up and the athletic potential of the athlete.

This "cheat" derives from a powerful and athletic reversal of hip direction – like that of the clean and the snatch – and expands the primary movers from just the back and arms down through the torso and hip to include the power zone. Far from being a cheat, kipping is a gateway skill with functional utility on the rings, parallel bars, high bar, and floor (the quickest way to get to your feet). Where most athletic communities avoid the kip, we go to great lengths to teach and learn it.

Today's WOD:

Clean & Jerk
4-3-2-2-1-1-1 reps

Afterwards, work on core development:
50 hollow rock
50 slam ball

Post C&J weight to comments
Lowcountry Crossfit West Ashley, Charleston, SC

2009-05-25T21:51:00.007-04:00

Tuesday, May 26th

"Cindy"

As many rounds as possible in 20 minutes:
5 pullups
10 pushups
15 air squats

This is one of the most common of the "named" CrossFit measurement WODs. Go fast and hard throughout this WOD. Post total number of rounds to comments and the Personal Records whiteboard.
Lowcountry Crossfit West Ashley, Charleston, SC

2009-05-24T20:52:00.008-04:00

Happy Memorial Day!!!
Monday, May 25th

Happy Memorial Day to everyone!! This WOD goes out to all the fallen and those who have served for us and our country.

For time:

Start with:
25 pullups
25 abmat situps

Then 10 rounds of:
5 burpees
5 SDHP (95lb/65lb)
10 KBS (1.5pood/1pood)

Then finish with:
25 abmat situps
25 pullups

Post time to comments
Lowcountry Crossfit West Ashley, Charleston, SC