Filthy Fifty is a benchmark CrossFit workout that’s categorized as a chipper, which means that you “chip away” at the reps (or rounds) until completing the workout in its entirety. The Workout For time: 50 Box Jumps (24/20 inches) 50 Jumping Pull-Ups 50 Kettlebell Swings (35/26 lb) 50 Walking Lunges 50 Knees to Elbows [...]
The medicine ball clean is one of nine foundational movements found in CrossFit. This movement will teach you how to move weight from the ground effectively and efficiently. The skills and concepts of the medicine ball clean form the foundation for more advanced barbell movements, such as the Clean and the Snatch. Points Of [...]
Fight Gone Bad is another classic benchmark CrossFit WOD. In this workout, you’ll get a healthy dose of high-intensity work to test your physical and mental fitness. The Workout 3 rounds: 1 minute of Wall Balls (20/14 lbs) 1 minute of Sumo Deadlift High Pulls (75/55 lbs) 1 minute of Box Jumps (20 in) [...]
By Alan Shaw, Co-Founder and Head Coach of Rhapsody Fitness in Charleston, SC I love the word “train” because it is nearly synonymous with “teach.” When you train, you are taking a progressive approach to educating yourself and enhancing your performance from skills and drills to mindset and strategy. Training is what we do [...]
By Alan Shaw, Co-Founder and Head Coach of Rhapsody Fitness in Charleston, SC Welcome to Box Building! Follow Rhapsody Fitness Co-Founders Alan Shaw and Trinity Wheeler as they continue to build one of the fastest growing gyms in South Carolina. Answer the hard questions, explore various approaches, dive into strategy and share lessons learned [...]
What is your story? My name is Will Buchanan, and I’m 32-years-old, NYC born and southern raised. I am native of South Carolina, and am celebrating eight years in Charleston. Will Buchanan at Rhapsody Fitness in Charleston, SC. I am a wellness entrepreneur launching Hustle & Health in 2020, a protein donut [...]
On paper, Helen is simple and straightforward - running, kettlebell swings and pull-ups. It’s a great test of strength, speed and endurance that you can repeat over time as a benchmark workout to gauge your progress and fitness improvements. The Workout 3 Rounds for Time: 400 Meter Run 21 Kettlebell Swings (50/35 lb) 12 Pull-Ups [...]
The sumo deadlift high pull (SDHP) is one of the nine foundational CrossFit movements. Like the deadlift, it develops strength in the posterior chain. However, by introducing explosiveness and speed, it is a useful conditioning movement that also develops power. Points of Performance: The Sumo Deadlift High Pull Learning the points of performance for [...]
Murph is a CrossFit Hero WOD typically done by CrossFit athletes all over the world on Memorial Day. The Workout “Murph” For Time: (*while wearing a weighted vest - 20/14 lb) 1 mile Run 100 Pull-Ups 200 Push-Ups 300 Air Squats 1 mile Run While wearing a weighted vest (20 lbs for men, 14 [...]
Not only is the deadlift one of CrossFit’s nine foundational movements, but it’s also something that you do every single day. Picking things up is part of daily life. Learning the deadlift’s points of performance will improve your deadlift technique, fitness, strength and quality of life. Points of Performance: The Deadlift Some people shy [...]
