Author Archives: palcross

Friday 10.3.14


The word is out!!! Coach Travis is the new owner of Palmetto CrossFit!!!
I want to take a moment to thank everyone who made PCF what it was, what it is and what it will be in the future. I had to take a long hard look and really spend a lot of time deciding what was best for me and for the members of the box. What I found was that I was forced into a position to come back before I was really ready to after losing Tripp. For that reason, I decided it was best to let Travis take the reigns as the owner so I could take some time to figure out life without Tripp and take a “journey within” to figure out what I am really supposed to be doing.

I hope that all of you will continue to support Traavis and help him make this the best box ever in Charleston. He has some great ideas and can definitely handle the job!!!

In honor of this new era in PCF…My final programmed wod to you is this….

WOD: Coaches choice….kick some ass! (There will be a wod on the board but feel free to make it different for your class!

I love you all and thank you for all the support you have given me, Tripp, Jes and my family! We will never forget it!!!
Coach Alana

Thursday 10.2.14

Tripp Box
Well, today is the day! This photo was taken in the very first week of Palmetto CrossFit. The box sure has changed over the years! Don’t miss the party tonight at Southside 17 at Tanger Outlet from 5:30 to 8:30.

Skill: Take 15 minutes to work on something from the back board

WOD: 4 Rounds for time of:
200 meter run
5 Jerks Push or split (70% of 1RM)
50 Double Unders
5 Barbell Rollouts

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Wednesday 10.1.14

happy octoberIt’s October and only one more day until the big news is revealed at the anniversary party.  Remember it is at Southside 17 located at Tanger Outlet from 5:30-8:30.

We will have open gym from 4-5:30 so there will not be class at 6pm on Thursday.

Strength:  Take 15 minutes to find your 1RM on your Clean (squat)

WOD:  20 min. AMRAP of
5 Power Cleans (60% of 1RM)
7 Hands off the ground push ups
10 walking lunges with KBs or DBs in each hand (53/35)

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Tuesday 9.30.14

killed my wod
Strength: Take 25 minutes to find your 1RM on the following lifts:
Shoulder Press
Push Press
Push Jerk
Each lift will build on the next as far as your strength goes. Go Heavy!

WOD: 4 Rounds for time of:
400 meter run
3 rounds of
10 GHD sit ups or weighted abmats (30/20 lb slamball)
10 KTE

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Monday 9.29.14

questionAre you wondering what the big news is????  Well, make sure you are at the party Thursday from 5:50 – 8:30 and you will find out!  We will be at Southside 17 at Tanger Outlet (next to CiCi’s pizza).  $5 donation gets you a drink and appetizers for supporting Lungs4life.

The box will be open from 4-5:30 for open gym then head over to the party!!!  See you there!

This week we will be doing 1 rep max’s.  You will take 15 minutes to warm up and find yours on each lift.

Strength:  1RM of Front Squat and Back Squat
Take 15 min to find your front squat and then go directly into your back squat.

5 min AMRAP
6 Virtual Shovels (alternating 35/25)
6 Box Jumps
rest 1 minute
4 min. AMRAP
6 Push Ups
6 Burpees
Rest 1 minute
3 Medball Cleans(20/14)
3 Wallballs
Rest 1 min
2 Min Max Effort Double Unders
Rest 1 min
1 min Max Effort Pullups

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Friday 9.26.14

bat shit craz cat
WOD: Friday Cryday…All in on this one!!
“Bat Shit Crazy”


18 min AMRAP of:
6 Deadlifts (225/185)
4 Rope Climbs
6 Box Jumps w/ DB (35/25) or KB
4 Muscle Ups
6 Power Cleans (185/135)
4 Muscle Ups
6 Slam Balls (50/30)
4 Deficit Handstand Pushups (on 45′s)

Set up 2 bars if equipment permits.
Rope Climb – rope pulls
Muscle Ups – 6 chin ups & 6 ring dips = 2 MU’s
Weight: Scale according to ability
Box Jumps: Lower or no weight.

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Wednesday 9.24.14

est 2010Thursday, October 2nd is our anniversary party.

Location:  SouthSide 17 @ Tanger outlets
Time: 5:30-8:30
$5 will get you a free drink, appetizers and a chance to help Lungs4Life.
We will be making a HUGE announcement so don’t miss it.
To view the Facebook invite click here.

Please either RSVP on the invite or to a coach at the box so we can get a head count.

Skill:  Take 15 minutes to work on Muscle Ups or Pull ups.

Row 1000 meters
then 5 rounds of
10 meter Handstand walk
5 snatches(full squat) (75% of 1RM)
7 KBS (53/35)
12 Wallballs (20/14)

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Tuesday 9.23.14

life is like a wod

Strength:  3 x 6 @ 70% with 60 sec. rest between
Front Squat

WOD: 12 min. AMRAP
5 Toes on the box push ups
10 Burpee Box Jumps 24/20
5 Toes on the box push ups
15 Double Unders

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Monday 9.22.14

healthy figures


Skill:  3 sets of 10 reps of the following:
Hollow Rocks
Arch Rocks
Beat swings

WOD: 4 Rounds for time of:
10 Thrusters (95/65)
20 Abmat situps
200 meter run
then straight into
3 rounds of:
5 Snatch grip deadlifts (145/115)
7 hanging straight leg raises
50 meter farmer’s walk (as heavy as possible)

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