Category: WODs

15min AMRAP:

10 Front Squats (135/95)
400m Run
15 T2B

8min AMRAP:
15/12 Cal AB
10 Alt. DB Snatch (50/35)

rest 3 mins

8min AMRAP:
12 Cal Row
8 Burpees over Rower

12min EMOM:
1 Power Clean +1 Hang Power Clean
(can change weight every 3 mins)
(RPE 6-8)

8min Alt Tabata:
Air Squats
Arch Body Hold

For Time:

21-15-9

Deadlifts (275/175)
Burpee Box Overs (24/20)

*12min Cap

Congrats to Will for being our August athlete of the month! You can usually find him “Smelling” the front of any running WOD!!!

Learn a bit more about him below:

What makes you, you?
My desire to learn. I believe it helps shape me into a better person whether it’s learning how to be better at the gym, or learning from mistakes made in life.

Describe your experience at CFNC.
I decided to join CFNC in order to get stronger, and to become a more fit person overall. What I wasn’t expecting was meeting a great group of people who would ultimately lead to my decision of staying in Charleston! My experience at the gym has been a great one to say the least, and there is no other place I’d rather be going.

What are your major life goals?
To get my degree and to be the best person I can possibly be.

What are your 3 major CrossFit goals?
My major CrossFit goals are to learn how to do MU’s consistently, to do a handstand walk across the length of the gym, and to complete Murph with a weight vest.

What has been your favorite CrossFit moment so far?
My favorite CrossFit moment so far was the first time I got to see “Rx” put by my name. It was just proof to me that the process definitely works, and that if I continued to come back and work hard I would continue to improve.

What has been your favorite CrossFit WOD and why?
Anything with running involved, because running is super awesome and fun.

Where do you see yourself in 5 years?
I see myself with a degree in electrical engineering and beginning my career as an engineer.

Share a recipe for a favorite clean meal.
Baked chicken, seasoned with Tony Chachere’s, with a side of rice and steamed peas.

What is your favorite cheat meal?
Tacos for sure.

What is the most challenging aspect of CrossFit?
Coming back the day after you get destroyed by a WOD.

What advice would you give to someone new to CrossFit?
Don’t compare yourself to the people you’re working out with, and trust that the process will get you to where you want to be. Also, if you really don’t feel like doing a workout because of a certain part of it, it probably means you really need to do it.

What is your personal ‘walkout song’ or anthem?
For Whom the Bell Tolls by Metallica