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Frequency Fitness Mount Pleasant – CrossFit Workout of the Day A. 10 Minute EMOM Advanced: - 1 Clean & Jerk *Increase weight as technique remains Intermediate: - 2-3 Clean & Jerks *Increase weight as technique remains *Focus on positioning - slow the movement down as needed Beginner: - 2 Deadlift / 2 Hang Power Clean / 2 Jerks *Emphasis on proper technique & positioning B. 20 Minute Partner AMRAP 5 Clean & Jerks @95/65 5 Burpees Facing Bar *Partners alternate full rounds *Starting at minute 0 and every 5 minutes thereafter, partners go on a 200m Run *Score total reps (run does not count towards reps) Frequency

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day A. Back Squat 5 x 6 *S/S 10 Cuban Presses *Increase weight as technique remains *20 minute clock B. For Time 100 Back Squats 75 Bent Over Rows 50 Z-Press 25 Front Rack Lunges *Entire workout is completed with an empty barbell *18 minute time cap *Score time or reps completed Frequency Fitness Mount Pleasant – MetCon Workout of the Day A. 20 Minute AMRAP 150m Pinch Grip Carry 10 Slam Balls 15 Burpee Plate Hop Overs 10 Slam Balls 25 Plate Sit-ups *Score rounds & reps *150m = 150 reps B. 10 Minute AMRAP 800m Med Ball Run AMRAP Slam Ball Thrusters *Use

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day A. Barbell Complex 1 Deadlift 1 Hang Power Clean (pos. 1) 1 Hang Power Clean (pos. 2) *12 minute clock *Add weight as technique remains B. 20 Minute AMRAP 400m Run 15 Hang Power Cleans 12 Burpees 9 C2B Pull-ups *Score rounds and reps *Burpee step-overs are allowed Beginner - 65/45 Intermediate - 75/55 Advanced - 95/65 Frequency Fitness Mount Pleasant – MetCon Workout of the Day "Hop Don't Stop" - 2 Rounds For Time 200 Single-unders 100/80 Calorie Row 50 Double KB Deadlifts 200 Single-unders 75/50 Calorie Row 40 KB Goblet Squats 200 Single-unders 50/40 Calorie Row 30 American KBS *In teams of 2 *30 Minute

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day A. Bench Press 4.4.4.4.4. *Superset with 10 Single-Arm KB OH Reverse Lunges *Increase weight as technique remains *15-20 minute clock B. 4 Rounds For Time 2 Turkish Get-ups (R) 2 Turkish Get-ups (L) 40 ABMAT Sit-ups 20 Double KB Swings 40 Air Squats *Every round, add 1 rep to Turkish Get-ups *20 minute time cap Frequency Fitness Mount Pleasant – MetCon Workout of the Day A. 24 Minute AMRAP 10 DB Box Step-overs 10 DB Sumo Deadlift High-Pulls 10 Pike Push-ups 10 Weighted Russian Twists (ea.) *In teams of 2 (split reps) *Every round, increase reps by 2 B. "Dumbbell

FREQUENCY FITNESS MOUNT PLEASANT – CROSSFIT WORKOUT OF THE DAY **COMMUNITY WOD** "Fun Dip" - 25 minute AMRAP 100 DB Single-Arm Squat Cleans 100 Calorie row 100 Dips 100 Wall Ball Shots AMRAP Burpees over DB *In Teams of 2 *Score total burpees over DB *Dips may be bar or bench Beginner - choose your own weight w/focus on technique Intermediate - 35/25lb DB Advanced - 55/35lb DB

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day Open Workout 18.3 2 rounds for time of: 100 double-unders 20 overhead squats 100 double-unders 12 ring muscle-ups 100 double-unders 20 dumbbell snatches 100 double-unders 12 bar muscle-ups *24 minute time cap Weight: Rx: 115/80lb | 50/35lb DB Scaled: 45lb/35lb | 35/20lb DB | 100 Single-unders Gym: Rx: As written Scaled: Chin-over-bar pull-ups Frequency Fitness Mount Pleasant – MetCon Workout of the Day A. In 5 minutes or less

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day A. Rope Climb Technique & Practice - Sit-to-stand - Jump & Hard Clamp - Clamp + 2 Ascents (pulls) - Full Rope Climb - Legless Rope Climb B. "Take it outside" - For Time 70/50 Cal Row 800m Run 50 Power Cleans 800m Run 10 Rope Climbs *In Teams of 2 *30 minute time cap Beginner - 75/55 Intermediate - 115/75 Advanced - 155/105 Frequency Fitness Mount Pleasant – MetCon Workout of the Day 7 Minute AMRAP 7 Cal Bike or Ski 7 Push-ups 7 Slam balls 7 Minute AMRAP 7 Burpee plate hops 7 OH plate forward lunges (ea. leg) 7 Plate russian