11.26.14 Workout of the Day

CrossFit (in ICT)

1. Strength A. Squats *
5×5 Front Squats, across *From the ground*

2. WOD 1: “Work It Wednesday”
EMOMx30: :15 sec transition between stations
5 rounds of:
Min 1: Max Burpees
Min 2: HRPU
Min 3: Max Abmat Sit ups
Min 4: 200m Run
Min 5: Max Air Squats
Min 6: Max KB Swings

ICT (In CrossFit)

WU: At 70%, 2 rds of 10 Kbs Swing into 10 G squats

WOD 1: “Rowing Annie”

50 Dubs / 50 Sit Ups

300 Meter Row

40 Dubs / 40 Sit Ups

300 Meter Row

30 Dubs / 30 Sit Ups

300 Meter Row

20 Dubs / 20 Sit Ups

300 Meter Row

10 Dubs / 10 Sit Ups

300 Meter Row

11.25.14 Workout of the Day

CrossFit

1. Strength: Snatch
1RM Power Snatch

2. WOD 1: With a Running Clock:
AMRAP 3:
3 Power Snatch (135/95)
20 DU

Rest 3 minutes

AMRAP 4:
4 Power Snatch (115/80)
20 DU

Rest 4 minutes

AMRAP 5:
5 Power Snatch (95/65)
20 DU

ICT 

WOD 1:  in 12 min: climb ladder as high as possible

 2 KB Box Step up (24/20)

 2 Ring Pushup 

4

4..

-rest 5 min-

WOD 2: Triple Tabata

1. Prone plank on forearms

2. Hollow body hold

3. Supermans

Recover: 8oo m run (stop sign)

 

11.24.14 Workout of the Day

CrossFit

1. Strength A. Clean & Jerk
1 RM Power Clean and Jerk

2. WOD 1: For time (25 min cap)
1,000m Row
followed by 6 RFT of:
9 Front Squats, 155/105
9 C2B PU
9 KBS, (70/53)

ICT

WU: 6 Min EMOM

ODD:  45 sec shuttle sprints

EVEN: 45 sec UNBROKEN mountain climbers

WOD 1: 8 minute AMRAP:

15 Slam Ball (20/15)

15 Walking lunge steps outs slam ball OH (20/15)

REST 3 minutes, then:

WOD 2: 8 minute AMRAP:

6 Toes-to-Bar/ V-ups 

9 strict ring rows.

**Both WODs at Top of every min complete 3 burpee 

Score = Total Rounds + Reps

11.22.14 Workout of the Day

CrossFit

830 AM WOD: Partner WOD

10 RFT of:

200 m run

10 G2OH (115/85) 

10 Pullups

10 Wall balls(20/14)

10 cal row

10 burpee box jump (24/20)

**All athletes need to perform all reps, EXCEPT burpee BJ can be split up**

**One works, one rests, Run together**

10 AM: CrossFit Competitors Class with PJ

1. Clean
1 RM Squat Clean

2. 2 Rounds for time of:
20 Cal Row
20 Power Snatches, 75/55
20 Wall Balls, 20/14
20 C2B PUll ups

3. 5 Rounds for time of:
10 Burpee Box Jumps, 24/20″
150m Run

 

11.21.14 Workout of the Day

CrossFit

1. Strength A. Squats
5×3 Back Squats, across

2. Strength B. Clean Complex
1 set of: Power Clean + Hang Squat Clean + Squat Clean at 80% of 1RM

WOD 1: 4 RFT of

400m Run
4 Muscle ups/4 C2B + 4 Ring Dips
40 Double unders

ICT

WOD 1:

5 stations: 3x of :

10 min running clock 1 min work/station

2 min break after 10 min, NO MEASURE

Stations:

1. HS HOLD

2. Airsquat with 2 sec bottom hold

3. bumper abmat Situp

4. Shuttle sprint

5. Bumper G2OH(45/15)

Recover: 400 m jog/3 min airdyne

 

 

CF843 FALL LEAGUE WEEK 5 ANNOUNCEMENT

CF843-PSD

CF843 FALL LEAGUE WEEK 4 RE-CAP

 

Last Weeks event made us all see double! With 2 WOD’s packed into a single night at the box we were guaranteed to see some big moves on the leader board, and that’s exactly what happened! Check out below to find out how your team stacked up against your heat and how you faired overall!

 

“COVER 3”

 

Heat 1

  • Packers – 384 – 9 points
  • Steelers – 338 – 7 points
  • Patriots – 316 – 6 points
  • Cardinals – 294 – 6 points

Heat 2

  • Bears – 357 – 9 points
  • 49ers – 355 – 7 points
  • Giants – 318 – 6 points
  • Eagles – 277 – 6 points

Heat 3

  • Panthers – 386 – 9 points
  • Lions – 380 – 7 points
  • Cowboys – 352 – 6 points
  • Redskins – 345 – 5 points

 

“MUFFED PUNT”

 

Heat 1

  • Packers – 345 – 9 points
  • Steelers – 340 – 7 points
  • Cardinals – 319 – 6 points
  • Patriots – 293 – 6 points

Heat 2

  • Bears – 357 – 9 points
  • 49ers – 352 – 7 points
  • Giants – 312 – 6 points
  • Eagles – 296 – 6 points

Heat 3

  • Panthers – 371 – 9 points
  • Redskins – 363 – 6 points
  • Lions – 359 – 6 points
  • Cowboys – 280 – 6 points

 

 

 

Overall Rankings:

 

1st – Carolina Panthers – 42 points

2nd – Green Bay Packers – 40 points

3rd – Pittsburg Steelers – 39 points

4th – Chicago Bears – 38 points

5th – Dallas Cowboys – 36 points

5th – San Francisco 49ers – 36 points

6th – New York Giants – 33

6th – New England Patriots – 33 points

7th – Detroit Lions – 31

8th – Arizona Cardinals – 30

8th – Philadelphia Eagles – 30

9th – Washington Redskins – 28

 

As suspected, this point race is a close one… 1st and 3rd are separated by a measly 3 points! Huge Shout out to all the teams so far! Each week we see teams push past what they thought was possible… Lets finish this league off strong and have a kick ass “CHAMPIONSHIP WEEK”.

 

WEEK 5 “CHAMPIONSHIP WEEK” ANNOUNCEMENT

The first ever CF843 Fall league is coming to close, and we are hoping for a great finish to an already fantastic season… This week there are a few notables to be made aware of:

 

1 – This weeks heat assignments will NOT BE random. They will be determined by the season’s rankings. However the points awarded will not differ in any way… what does this all mean!?… This means that if you are in the top 4 teams you will be in the last heat, if your find yourself in the bottom 4 you will be in heat 1, and of course the middle of the pack will be in heat 2… Some things to consider, there will be a potential 9 points up for 3 first place teams, like usual, so mathematically anything can happen… Yes, your thinking is correct, a Heat 2 Team may and will most likely surpass a Heat 3 team and the same can be said for a Heat 1 team and Heat 2 team! So every team better bring there “A” game and not hope to coast to a victory or you may find yourself being passed up quick!

 

2 – Awards will be given out directly following the evening’s event, so please be ready to stay at the box a little bit longer than usual as live scoring will be taking place as well as the awards ceremony!

 

3 – HAVE SOME FUN, KICK SOME ASS, and LETS FINISH STRONG

 

 

WODPosterWK5_A

 

“End Zone”

 

15 Min AMRAP of:

 

7 G2OH

7 CAL Row

7 Burpee’s

 

0-5 Min = (55/95)

5-10 Min. = (75/115)

10-15 Min. = (95/135)

 

Workout Spec’s

 

  • Only one member of your team may be working at one time.
  • A team may use any order in there rotation.
  • A team will be assigned a woman’s bar and a men’s bar. A woman must use the woman’s bar at the woman’s prescribed weight and a male must use the males bar at the males prescribed weight
  • During the transition times, if an athlete has completed a rep at the designated weight and the transition time occurs, that athlete may continue and finish the reps at the old transition weight. However once the bar is placed on the ground or a substitution is made then the weight will need to be changed to the correct weight. For Example, Athlete A is 3 reps into the 7 G2OH during the 5 min change; Athlete A may complete the remaining 4 reps at the old weight, however if Athlete A needs to rotate to complete the remaining reps of that set then the team will need to adjust the weight before athlete B can take over and finish the set.
  • G2OH allows for Snatch and Clean and Jerk to be performed
  • The final score will be total rounds and reps completed by each team within the designated time cap.

 

WOD TWIST:

 

The WOD twist for “END ZONE” will be the weight changing for the G2OH at the 5 and 10 min. mark. Collars must be used for each rep during the WOD.

 

… And that’s all folks! From the staff at CrossFit843 we can not thank each and everyone who participated, volunteered, and watched during our first ever CF843 Fall League enough! There is no doubt that we have and will continue to have the best and most loyal members in the low country! We wish all the teams best of luck and everyone a safe and happy Thanksgiving week!

 

Humbled by your support,

- Your CF843 Commissioner

11.20.14 Workout of the Day

CrossFit (In ICT)

WOD 1: For Time 21-15-9 of:

OHS (135/95)

HSPU

Cashout: 600 m Run (State of Mind)

-rest 5 min-

WOD 2: 6 min AMRAP of Partner DL (185/135) into burpee

rep scheme : 4, 4,

Recover :800 m Run

ICT (In CrossFit)

WOD 1: 1-2-3-4-5-6-7-8-9-1-0 of:

Slam Ball (15/10)

burpee Pullups/ring row

WOD 2: 15 min Partner max cal row and plank
-one rows, one holds plank. Switch after every 15 cal.
SCORE= total team cals

11.19.14 Workout of the Day

CrossFit
WU: 400 m run into 20 strict ring rows , 10 burpees
1. WOD 1
3 RFT:
25 Wall Balls 20/15
25 KBS (70/50)
-Rest 5 min-
2.WOD 2 “Work it Wednesday”
6 minute Row for max calories
5 minute Lateral Burpee Box Jump Overs, (24/20) for max reps
400 m sprint 4 min cap
3 minute Snatch, 135/95 for max reps
2 minute Double unders for max reps
1 minute Air Squat for max reps
1 min break between movements

SCORE = Total Reps

ICT
WOD 1: 20 min AMRAP
40 – 30 – 20 – 10
– Full range Res band squat jumps
– Straight Leg Sit-ups
– Box Jump Overs (24/20″)
– Barbell S2OH (45/35)
Please do not drop the empty bars! Place them on the ground at the end of each set. Thank You!
-Rest 3 min -
WOD 2: 8 min EMOM
ODD: :40 sec wall sit
EVEN : 15 HRPU

11.18.14 Workout of the Day

CrossFit

1. WOD 1: For time:
1,000 Meter Row
40 Pull-Ups
30 Thrusters (95/65)
20 Lateral Barbell Burpees

2. WOD 2: 21-18-15-12-9-6-3 of:
Cal Row
KB Deficit PU

ICT

WOD 1: In 10 minutes complete the following:

21 – 18 – 15 – 12 – 9- 6- 3

Kettlebell Swing (50/35)
Kettlebell Goblet Squat

With the remaining time complete max strict Toes to Bar.

SCORE=MAX T2B

-rest 3 min-

WOD 2: 12 MIn EMOM

ODD:150 m Bumper Run (15/10)

EVEN:25 OH Bumper Walking Lunge Steps (15/10)

11-17-14 Workout of the Day

CrossFit

1. Strength :Squats
6×6 Back Squats, across

2. WOD 1: For time (15 min cap)
7-6-5-4-3-2-1 Muscle ups
14-12-10-8-6-4-2 Burpee Box Jumps, 24/20

3. WOD 2:  8 MIN AMRAP
3-6-9-12… of:
Power Cleans (135/95)
Calorie Row

ICT : “Holy Shoulders”

WU: Tabata HS HOLD 

WOD 1: 18 Min AMRAP of:

10 burpees

50 Double unders

rest :30 sec between rounds

-rest 5 min-

WOD 2: 8 min EMOM:

ODD: 20 barbell bent over row

EVEN: : 20 abmat situp

 

 

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