NEW WEBSITE AND CONTACT INFO

Greetings, please check out www.crossfitcharleston.blogspot.com for more information.

Attention:
CrossFit Charleston will be under new ownership starting 16 Sept 08
Please stand by for further details.

Train hard.

Workout of the Day:
50 push ups,
50 situps,
50 burpees,
50 squats
Run a 5 k (try to run at race pace)

Workout of the Day:

Push jerk 3-3-3-3-3 reps




a few hours later or prior to above workout run 3 miles

Workout of the Day:

Complete as many rounds as possible in 20 minutes of:

200m row
20 Deadlift (BW)
20 Pull ups
20 KB swing
20 push ups

Workout of the Day:

For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

Workout of the Day:

"Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run.

Workout of the Day:

For time:
Run 800 meters 95 pound Shoulder press, 21 reps
Run 800 meters 95 pound Push press, 21 reps
Run 800 meters 95 pound Push Jerk, 21 reps

Workout of the Day:

3 Rounds of:

30 situps
30 1.5 pood KB swings
30 lunges
400m run

For time.

Workout of the Day:

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

Workout of the Day:

"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest.
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.