9.1.14 Workout of the Day

CrossFit 9 AM ONLY

In remembrance of those 19 members of the Granite Mountain

Hotshots firefighting team that tragically lost their lives on June 30, 2013

in Yarnell, Arizona, while fighting a fire. This be be our 2nd year honoring these


WOD 1: ‘Hotshots 19″

Six rounds for time of:
30 Squats
135 pound Power clean, 19 reps
7 Strict Pull-ups
Run 400 meters

8.30.14 Workout of the Day


Gym will be closed today in honor of our athletes participating in the 5th Annual 2014 WOD For RET.  Thank you to all of our athletes for participating and supporting this tremendous cause!!

Workout in the natural beauty of Hilton Head Island! WOD Participants will race a 5K through the Sea Pines Forest Preserve stopping to do push-ups, deadlifts and burpees along the way. This is THE most scenic and exciting workout you’ve ever done! More importantly, all proceeds from this event benefit the RET Foundation which provides direct assistance to families coping with pediatric cancer.
In 1999, shortly before his 14th birthday, Ret Thomas, a student and athlete at Hilton Head Prep was diagnosed with a relatively rare and virulent form of pediatric cancer known as Ewing’s Sarcoma. Ret lost his year-long battle, in April 2000. To honor Ret’s courage and determination, and to give life to his desire to make something positive come from his struggle with cancer, his family has established the RET (Richard E. Thomas III) Pediatric Cancer Foundation. The RET Foundation helps pediatric cancer patients and their families with everything they can. You help make this possible.


8.29.14 Workout of the Day


1. Strength: Squats
10×3 Front Squats, across

2. WOD 1: For Time:
21 Front Squats, 135/95
21 KBS, 70/53
400m Run
15 Front Squats, 135/95
15 KBS, 70/53
400m Run
9 Front Squats, 135/95
9 KBS, 70/53
400m Run

3. WOD 2: OTPTIONAL but recommended: Pull ups
3 sets of 20 unbroken C2B Pull ups, rest as needed between sets


WOD 1:


50-40-30-20 and 10 rep rounds of:

Cash in and out 50 OH Walking Lunge (45/25) “steps”

-rest 5 min-

WOD 2:

75 burpees on to bumper for time


8.28.14 Workout of the Day

CrossFit (In ICT Buiding)

WOD 1:


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

-rest 5 min-

WOD 2:


50-40-30-20 and 10 rep rounds of:


WOD 1: Haiti WOD 3

Partner 21-15-9-6 of:

WB (20/15)


*One person works at a time*

SCORE=Total time, 6 min time cap

WOD 2: For Total Reps

3x 1:00 w/:20 recover

Min 1 Cal row

Min 2 Barbell S2OH(45/35)

Min 3  KB BJ-overs (35/20)(20/16)

min 4 Air squat 


8.27.14 Workout of the Day


1. WOD 1: OHS
 15 min to hit a heavy single

2 .WOD 2: Snatch Balance
15 min to hit a heavy single

3.  WOD 3: Front Squat
7×5, across


5 Rounds for time of:

150m Run

10 slam balls(20/15)


5 Rounds for time of:

150m row

15 dips


5 Rounds for time of:

150m Run

20 Res. band squat jumps


5 Rounds for time of:

150m Run

25 Ab Mat Sit Ups

SKILL: Pullups!! 

8.26.14 Workout of the Day


1. WOD 1: “Open Test”
For Time:
50 Wall Balls, 20/14
50 Double unders
40 Box Jumps, 24/20
40 TTB
30 C2B
30 Burpees
20 Power Cleans, 145/100
20 Jerks, 145/100
10 Snatches, 145/100
10 Muscle ups

2. WOD 2: 5 Rounds NOT for time of:
500-400-300-200-100m Row
10 Weighted pushup
10 Bent Over Row, 155/95
15 Abmat Situp


WU :3x :40 sec HS HOLD, :20 recover

WOD 1: 20 min AMRAP

Partner 10 DL (135/95)

            15 Bar over Burpees

            300 m run

*portion reps how you like, run together*

SCORE= Total rounds +reps

Recover: Tabata KB High Pull *No Measure*

8.25.14 Workout of the Day

15 min to hit 1RM Snatch
2. WOD 1: 5RFT of
DL( 275/185)
30 Airsquats
7 Srict HSPU
3. OPTIONAL but recommended
Max UNBROKEN Strict C2B pull-ups
WU: Tabata KB G squat with :10 sec recover at bottom
WOD 1: Haiti WOD #2..ish
Partner AMRAP chipper 15 min AMRAP
200 singles
40 KB Swing (35/25)
30 straight leg abmat SU
30 HRPU on bumper
–one works , one rests, one person works at a time
SCORE = total Rds + reps
Recover : Tabata KB G Squat
*Goal is maintain same reps as WU *

8.23.14 Workout of the Day

Lets start this damn weekend off right !!

CrossFit and ICT

WOD 1:

30 CJ (135/95)
Run 1 Mile
10 Rope Climbs
Run 1 Mile
100 Burpees

OK, so, there is an absolute ton of volume here. Those that need to partner up 

and portion the reps how you like, that is accepted as well. Please wear long 

socks for the climbs and bring your iPod for the run. 

Please come inn early, Saturday classes have been massive and are the best of the week!

8.22.14 Workout of the Day


1. Strength: Squats

10×3 Back Squats, across

2. WOD 1: Ascending Ladder for 7 minutes
20 DU, 1 Power Snatch(115/80)
20 DU, 2 Power Snatch
20 DU, 3 Power Snatch


WU:Tabata HRPU on 35 lb bumper

WOD 1: 10,9,8,7,6,,5,4,3,2,1, of:

Bumper G2OH (45/25)

150 m Sprint

rest exactly 3 min


1,2,3,4,5,6,7,8,9,10 of:

Bumper OH walk Lunge (45/25) 1,1, 2,2..

150 m Sprint

SCORE= Total Time of wods + rest combined



8.21.14 Workout of the Day

ATHLETES: ICT in CrossFit, CrossFit in ICT


HAITI WOD 1: 5 min cap

800 m team run into max burpees OR

1000 m row into max burpees

INTO max team burpees onto 25 lb plate

row: Switch after every 500 m

burpees: one works one rests

SCORE= total burpees

WOD 2: Partner WOD 


BJ (24/20)


cash in and out 600 m run (S.O.M)

Run together, one works, one rests

Both athletes complete all reps


WU: 400 m run

Interval Stations,

2x  :45 w/:18 recover


Battle Ropes



T2B on rings

Res band squat jump

KB goblet squat

Recover:400 m run

ABS : 3 min

Skill:  HSPU 5 min



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