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July 2016

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day A. Static Pull-up progressions A. Dead hang x 30 seconds B. Bent Arm Hang x 20 seconds C. Weighted Eccentrics x 10 seconds *10 Minute Clock *Rest 30-60 seconds between attempts B. For Time 30 Burpee Chin-ups 30 Squat Cleans (135/95) 20 Burpee Chin-ups 30 Squat Cleans (135/95) 10 Burpee Chin-ups 30 Squat Cleans (135/95) F - Comfortable weight & Hang Squat Cleans P - As Rx'd S - 185/135 *Teams (2) / Cap at 18 Minutes *Both team members perform the burpee chin-ups *Alternate every 5 - 10 reps as you see fit for the squat cleans  

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day   A. Back Squat 1 x 8 Reps 1 x 6 Reps 3 x 4 Reps *15 Minute Clock *Groups of (3) B. For Time 21 Strict Press 800m Run 15 Strict Press 800m Run 9 Strict Press F - 65/45 P - 75/55 S - 95/65 *Anytime a push press appears = 200m Penalty run

We are what we eat! Certainly food plays a major part in our life, punctuating nearly our every move.  Often what we eat and drink determines how we organize our time, plan our social outings, and even sometimes it tells us what emotions to feel. (It's that powerful) As part of our relationship to food, we often talk about being on a "DIET." But have you ever wondered where the dreaded word originates? (Don't worry I'll nerd out for you on that one) The word "DIET", as it's used in society today (the food and drink that we habitually consume)

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day A. 10 Minute Warm Up 25 Strict ABMAT Situps 25 Strict Knees to Chest 25 Strict Supermen 25 Strict Hip Bridges (Left Leg) 25 Strict Hip Bridges (Right Leg) B. Every other 2 Minutes for 30 Minutes 20 Calorie Row AMRAP Alternating arm DB Snatches F - 35/25 P - 45/35 S - 70/55 & Assault Bike

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day     A. Static Pull-up progressions A. Dead hang x 30 seconds B. Bent Arm Hang x 20 seconds C. Top hold x 10 seconds *10 Minute Clock *Rest 30-60 seconds between attempts B. For Time 800m Sandbag Run 150 WBS 400m Sandbag Run 100 WBS 200m Sandbag Run 50 WBS *Teams of (2) *Run Together (One partner carries at a time) *Alternate every (10) reps *21 Minute Cap

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day A. Push Press Set of x 8 Reps Set of x 6 Reps Set of x 4 Reps Set of x 2 Reps 1 Rep *10 Minute Clock *Groups of (3) *Leaderboard attempt B. 4 Minute AMRAP 4 Burpees 8 DB Front Squats Rest 2 Minutes C. 4 Minute AMRAP 4 Burpee Chin Ups 8 DB Thrusters    

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day In 4 Minutes 20 Squat Cleans @ 95/65 In 4 Minutes Run 800m In 4 Minutes 20 Squat Cleans @ 135/85 In 4 Minutes Run 800m In 4 Minutes 20 Squat Cleans @ 165/105 F - Challenging weight @ 600m run P - As Rx'd S - 135/85 - 185/125 - 225/155  

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day "Annie On the Run" For Time 50 Double-Unders, 50 Abmat Sit-Ups, 200 Meter Run 40 Double-Unders, 40 Abmat Sit-Ups, 200 Meter Run 30 Double-Unders, 30 Abmat Sit-Ups, 200 Meter Run 20 Double-Unders, 20 Abmat Sit-Ups, 200 Meter Run 10 Double-Unders, 10 Abmat Sit-Ups, 200 Meter Run F - Double the reps for single unders P - As Rx'd S - Unbroken Double Unders