10.25.14 Workout of the Day



WOD : HERO WOD “Hamilton”

Three rounds for time of:
Row 1000 meters
50 Push-ups
Run 1000 meters
50 Pull-ups

U.S. Army Specialist Adam Hamilton, 22, of Kent, Ohio, assigned to the 4th Squadron, 4th Cavalry Regiment, 1st Brigade Combat Team, 1st Infantry Division, based in Fort Riley, Kansas, died on May 28, 2011 in Haji Ruf, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. He is survived by his father Scott Hamilton, step-mother Connie Hamilton, mother Nancy Krestan, brothers Brandon Hamilton and Nick Krestan, and sisters Shawney and Taya Hamilton.

10.24.14 Workout of the Day


1.Strength 1: Snatch
Power Snatch + Squat Snatch – quickly work up to a heavy set, no fails – this should not take more than 10 minutes.

2.Strength 2: Back Squat
EMOMx10: 1 rep, across

3. WOD 1: 3RFT:
60 Double unders
30 Wall Balls, 20/15
20 T2B

Cash out: 400 m run  15 min CAP


WOD 1: 20 Min AMRAP

150 m Sprint

20 Abmat Situps

15 KB Goblet Sguat (35/25)

10 cal row

5 Burpee 

-rest 5 min-

WOD 2: : 2x :45 sec /:15 recover T2B

Cooldown:400 m Run

CF843 Fall league Week 1 Announcement



Welcome to the 2014 Inaugural 843 Fall League!

We Have 12 teams of 4 and we are going to be getting after it!

This is outstanding and Far exceeds the expectations we had for the inaugural League.

You guys Rock and are paving the way for years to come… NICE WORK!

I would like to remind everyone that at the end of the day, this league is about having FUN! Your all on the same team out there so please, above all else: Enjoy yourselves, each other, and the competition environment.

  • Captains, I will communicate all FALL league updates and news through you; PLEASE CHECK YOUR INBOX FOR ROSTERS AND UPDATES
  • It will be up to YOU to forward the information to your teams in order to let your teams know what’s going on.
  • If something comes up with your Team, you are the spokesperson for the group. Please bring questions and feedback on your Team’s behalf to our attention
  • Teams are encouraged to wear and support the team they are representing!
  • Athletes are welcome to provide there own refreshments throughout the next 5 weeks.



All league Events will be held in the CrossFit Building at CrossFit843 on 184 Bluffton Road in Bluffton SC.

There will be no 6:45 CrossFit class’s available during League nights. However the ICT building will be available at 7PM for open gym.

Round 1: 10.27.14 Monday Night @ 7PM

Round 2: 11.3.14 Monday Night @ 7PM

Round 3: 11.10.14 Monday Night @ 7PM

Round 4: 11.17.14 Monday Night @ 7PM – DOUBLE HEADER NIGHT

Round 5: 11.24.14 Monday Night @ 7PM – CHAMPIONSHIP NIGHT


  • Teams of 4.
  • 2 males and 2 females per team.
  • Teams will be competing in a head to head format each week based upon there Heat assignments
  • Heat Assignments will be random and change week to week
  • Playoffs are scheduled for Monday October 23rd at 7PM (this is the Monday before Thanksgiving!)
  • If there is an injury (and injury only), You may pick up an alternate of the same gender. The alternate must enter at the full price below no matter how far into the season the alternate is picked up.
  • Scaling is possible but not recommended. Task and time penalties will apply to each workout
  • CF843 Coaches and Staff are welcome to compete
  • Athletes of Teams that are not currently WOD’ing may be asked to judge other teams. Please remember the point of all this is to have fun and be fair to all teams if this task is asked of you! 


1 Point each week per Original participating teammate present

5 Points for a win each week

3 Points for a second place each week

2 Points for a third/other place each week

*In the event of a tie score and no playoffs can be scheduled the tiebreaker will go to the team with the most participation points. If there is still a tie, then all teams tied will complete a 5 min AMREP team Burpee WOD. The Team that completes the most Burpee’s in the time permitted will be deemed the winner of the tie.


Each Participant is responsible for a $30 entry fee. With this fee each participant will receive a custom designed hoodie and entry into the 2014 CF843 Fall League.

Captains of the team are responsible for making sure each team member has paid in full.


WEEK 1 WOD Announcement!


Monday 10.27.14


18 Min. AMREP Calorie Row

Cash in:

300 Double Under’s/ 1,000 Singles (Team declares before WOD)


200 Bar-over-Burpee’s

Remaining time Max Calorie Row

Workout Twist:

Twist 1:

While jump rope is being performed one teammate must be free hanging from bar.

Twist 2:

One team member must hold a plank while the burpees are being performed. The burpees must be done in a bar-over-burpee fashion, with the “Planker” being the bar. YES that means you must jump or step over the teammate who is holding the plank!

Twist 3:

Calorie Row can ONLY be performed while a member of the team is free hanging from bar.

………. BOOM!


Heat Schedules:

This week there will be 3 Heats of 4 Teams

First Heat Starts at 7:15 PM

Heat 1:

  • Lions
  • Cowboys
  • Packers
  • Eagles

Heat 2:

  • 49ers
  • Redskins
  • Panthers
  • Giants

Heat 3:

  • Bears
  • Patriots
  • Steelers
  • Cardinals

Best of luck to all teams! Work Hard, Work Together, and most of all LETS HAVE FUN!


- Your CF843 Fall League Commissioner

10.23.14 Workout of the Day



WOD 1: Partner “Linda” 10-9-8-7-6-5-4-3-2-1 Reps of:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

cash in and out 600 m run

-rest 5 min-

WOD 2:


Partner 75 yrd Shuttle sprints



WU: 800 Meter Run (Exit Sign)

WOD 1: “Filthy 50″
50 reps of the following for time:
Box Jumps, 24/20″ – Games standards
Jumping Pull ups – set up bar at mid forearm when standing with arms extended overhead
KBS, 35/25
Walking Lunge Steps
Knee To Elbows
Push Press, 45/35
superman/barbell straight leg DL
Wall Balls, 20/14
Double unders

10.22.14 Workout of the Day


1. Strength 1: Jerks
A. 1 Heavy Push Jerk from Front Rack
B. 1 Heavy Split Jerk from Front Rack

2. Strength 2: Squat
3×3 Back Squat, across

3. WOD 1: EMOMx15
5 rounds of:
Min 1 – 7 Push Jerks at 60% of best lift from any of the Jerks in #1
Min 2 – :45 second hollow hold (active shoulders, armpits to ears)
Min 3 – 5 unbroken MU OR 5 PU into 5 Dips


WU: In 4 min complete: 4x of: 5 burpee, 10 situps

WOD 1: “September Baseline Re Test Challenge” 25 min AMRAP

200 DUBS/600 singles


600 m run (State of Mind)


MAX rounds of Cindy (5 Pullups/10 Pushups/15 Airsquats)

SCORE= Max Rds of Cindy


10.21.14 Workout of the Day


WU: 3 rds NOT for time of :

10 Cal Row, 15 G Squat (50/35), 20 KB Russian Twists

1. WOD 1: For time:
10-9-8-7-6-5-4-3-2-1 Front Squat, 155/105
200m Run after every round. (Exit Sign)

SKILL : gymnastic skill of your choice DO it!!


WOD 1 : Pushing “Helen”

3 RFT of: 400 m run (Exit Sign)

               21 KB Swing (50/35)

               12 Perfect HRPU 

-rest 5 min-

WOD 2: 12 min EMOM

min 1: 20 slam ball(20/15)

min 2:  :40 sec HS HOLD

min 3: 15 ring dips INTO 3 burpees



10.20.14 Workout of the Day


WU: 600 m run

WOD 1: “Filthy 50″
50 reps of the following for time:
Box Jumps, 24/20″ – Games standards
Jumping Pull ups – set up bar at mid forearm when standing with arms extended overhead
KBS, 35/25
Walking Lunge Steps
Knee To Elbows
Push Press, 45/35
superman/barbell straight leg DL
Wall Balls, 20/14
Double unders

Strength: Squat
Front Squat, 5×5 across


WU: Tabata G Squat :20 sec hold bottom/:10 up top

WOD 1: Partner “Betty”

5 RFT of: 12 Push Press (135/95)

20 BJ (24/20)

*after very round, 150 m run (XFit Sign)*

one worlds one rest, run together

18 min cap

-rest 5 min-

WOD 2: 10 min AB EMOM

ODD: 20 Abmat SU

EVEN : :40 sec UNBROKEN plank




10.18.14 Workout of the Day


1. 2 Rounds for time:
3x200m Run, rest equal as long as run
3x300m Row, rest equal as long as row

Rest as needed.

2. “Bradley”

10 rounds for time of:
Sprint 100 meters
10 Pull-ups
Sprint 100 meters
10 Burpees
Rest 30 seconds


3. 5-4-3-2-1 reps of:
Dead Lifts, 335/235
Bench Press, 225/155
Muscle ups

10.17.14 Workout of the Day


1. Strength Part 1: Squats
8×2 ascending

or 12 Min T2B/ MU Progressions

2. Strength part 2 :Clean and Jerk: 12 min
1 High Hang Squat Clean + Push Jerk + Split Jerk – work up to a heavy set

3. WOD :For time: 18 min Cap
30-20-10 Squat Cleans, 135/95
15-10-5 Strict HSPU


WOD 1: 10 rounds for time of:
Sprint 100 meters
10 T2B/V-ups
Sprint 100 meters
10 Ring Dips
Rest 30 seconds

-rest as needed-

WOD 2: 3 Rds NOT for time of:

10 KB Goblet squat with press (35/25)

15 20 KB high pull

20 Russian twist with KB





10.16.14 Workout of the Day



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