10.31.14 Workout of the Day

1. Stength: Front Squat
5×1 across at 90%

2. WOD 1: 5RFT:
12 KBS, (70/53)
12 TTB
250m Row

3. RX: 20 Muscle ups for time*
*rest 90 seconds every time you break
Scale 1: 30 C2B
Scale 2: 40 pull-ups
Scale 3: 50 ring rows

ICT
WU : 8 min EMOM
ODD: :40 sec HSHOLD
EVEN: 15 HRPU

WOD 1: 10-20-30-40-50 of
DUBS /singles 3:1
Abmat sit-ups.
Jumping lunging (1,2,3,4 etc )
Cash out 800 m run (Stop sign)

10.30.14 Workout of the Day

CrossFit (in ICT building)
WU : 7 min to complete 5x 75m sprint ( pole to crossfit sign)
*run to sign @70%, jog back *
WOD 1: 20 min Partner AMRAP:
10 OH walk lunge (95/65) 1.1,2.2 etc
*barbell can not touch ground, if so start round over *
15 bar over burpees
20 abmat sit-up
400 m run
*one works, one rests, both run , break up reps how u like
SCORE= Total team rounds +reps
-Rest 5 min-
WOD 2
For time of
75 slam balls ( 20/15)
*3 min cap *
ICT(in CrossFit building)
WU: in 7 min complete : 3 RDS of 5 push-up,10 hollow body , 15 perfect air squats
WOD 1 : 3x of 1:30 w/:30 rest for perfect Reps NO MEASURE of :
Station 1: cal row
Station 2: 200 m run (exit sign)
Station 3: Dips ( on box )
Station 4: kb swing (35/25)
Abs :5 min together

843 Fall League Week 2 Announcement

843 Fall League Week 2 Announcements!

 

Wow! What a first week of competition… Congratulations to Green Bay Packers, Pittsburgh Steelers, Carolina Panthers For coming out on top of their heats and earning 5 points in week 1! Overall we couldn’t have been more proud of all our teams for giving it everything out there on the floor.

 

We have some Great news! The Logo has been finalized and the Hoodies are on their way. Check out the official Fall League Logo…

 

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Special Thanks to our new official Sponsor of the 843 Fall League Peppers Old Town! We all are looking forward to a cold beverage, Tastee Apps, and 8 TV’s every Monday night…

 

Week 2 WOD Announcement!

WK2WOD_4

 

 

WOD : 20 Min to complete:

Team Max Load Deadlift
INTO
Team Max Load Clean (Squat or Power)

Standards: Each team will have 2 bars to start: one unloaded guy bar(45 lbs) and a unloaded ladies bar (35 lbs).
Both bars will be facing each other with bumpers next to each bar.

At the call of 3.2.1. GO..,

PART 1:
MIN 0-8, each team establishes their Total 1 RM DL.
Only one athlete can deadlift at a time.
Any grip is acceptable
Hands HAVE to be outside knees
Athlete MUST tell judge weight they are pulling BEFORE the lift.
Shoulder HAVE to be behind the bar at full extension.
Bar may not be dropped UNTIL Judge yells “GOOD.” Failure to comply will be “NO- REP”
All 4 athletes total weight added together is team score.

THE TWIST:
MIN 8-10, team may complete AMREP HRPU (one person working at once).
Each HRPU is .25 lbs added to total team DL.
Before starting HRPU, BOTH bars must be stripped naked and can not be touched till min 10.

PART 2
MIN 10-18, each team establishes their Total 1 RM Clean (Power or Squat)
Only one athlete can Clean at a time.
Athlete MUST tell judge weight they are pulling BEFORE the lift.
Full hip extension, knee lockout and elbows clearly visible through the bar will be a “GOOD” Rep
Bar may not be dropped UNTIL Judge yells “GOOD.” Failure to comply will be “NO- REP”.
All 4 athletes total weight added together is team score.

THE TWIST:
MIN 18-20 AMREP HRPU
*Same standards as Part 1

SCORE= TEAM PART 1+ PART 2 (Total combined weight)

 

Lets lace up our lifting shoes and have ourselves another great event this week!

 

Good Luck,

 

-CF 843 Fall League Commissioner

10.29.14 Workout of the Day

CrossFit

1.Strength A: Squat
3×3 Back Squat, across

2.Strength B: Sumo Dead Lift
3-rep max, Heavy

3. WOD 1: 14 MIN EMOM
Odd: 5 Sumo Deads, 315/225 + 15 Air Squats + AMRAP Double unders
Even: Rest

Goal is 40 DUBS/rd

ICT

Skill: 8 Min PU Progressions/ 50 Pullups

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

KB G Squat(35/25)

KB High Pull

Kb Russian Twist

* After every rd, 150 m Run

-rest 5 min-

WOD 2: 8 min EMOM

odd: 20 reverse crunches

even: 30 shoulder touches (1.1,2.2)

10.28.14 Workout of the Day

CrossFit

WOD 1: . “Heather”
For Time:
800m Run, followed by:
5 RFT:
12 C2B
9 Squat Snatch, 95/65
6 Strict HSPU
followed by:
800m Run
20 Burpees

WOD 2: 4 Rounds NOT for time of:
Max unbroken Muscle ups or Pullups
Max Bench Press, bodyweight or KB deficit Pushups
There is no rest between the MU and BP. Rest as needed between rounds.

 

ICT

CrossFit 10-26-14 Main site WOD 1:  For time:
Run 400 meters(exit sign)
50 pull-ups
Run 400 meters
50 push-ups
Run 400 meters
50 sit-ups
Run 400 meters
50 squats

 rest 5 min

WOD 2:

3 RDS not for time of:

15 slam balls

:45 sec plank on slam ball

 

10.27.14 Workout of the Day

CrossFit
Skill/Strength:
10 min pull-up progression
OR
5×5 FS Across
WOD 1: “Grace ”
30 C&J for time (135/95)
-Rest 5 min-
WOD 2: RUN 3×1000 m run ( big square)
Rest 3 min between runs
SCORE=Total time including rest
ICT
WU: 3x of 10 hollow body 10 push-ups 10 airsquats
WOD 1: “Red Zone..ish ” 25 min AMREP
In teams of 3 or 4 complete 18 MIN max AMREP of cal row
Cash in : 600 m Team Run
INTO
200 burpees over partner holding plank **scale is 100 burpees**
INTO
Max Cal row
Recover: 400 m run (exit sign)

10.25.14 Workout of the Day

Hero_AdamHamilton_400

CrossFit

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

CrossFit

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

ICT

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

 

WK1WOD_1

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.

 

SCHEDULE OF EVENTS

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

FORMAT

  • 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! 

SCORING

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.

COST

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.

ALL ENTRIES MUST BE PAID PRIOR TO WEEK 1

WEEK 1 WOD Announcement!

 

Monday 10.27.14

“RedZone”

18 Min. AMREP Calorie Row

Cash in:

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

Into

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

CrossFit

*IN CROSSFIT BUILDING*

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:

7 Min AMRAP

Partner 75 yrd Shuttle sprints

ICT

*IN ICT BUILDING*

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
Burpees
Double unders

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