Grip and Rip

Posted by on Jul 28, 2014 in Workout of the Day | 0 comments

Grip and Rip

Dynamic Warm-Up get the body moving WOD 3 Rounds of: (4 rds RX+) 50 Calorie row 40 GHD sit-ups 30 Pull-ups Stretch/hydrate

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Double trouble

Posted by on Jul 27, 2014 in Workout of the Day | 0 comments

Double trouble

Dynamic Warm-Up get the body moving Review WOD movements WOD 5 Rounds of: 50′ Pressing DB lunge Lt hand, 35/25lbs 25 Double unders 50′ Pressing DB lunge Rt hand, 35/25lbs 25 Double unders Skill work 30-50 ring...

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Prowler slammer

Posted by on Jul 26, 2014 in Workout of the Day | 0 comments

Prowler slammer

  Schedule: 10am WOD, heats every 20 minutes starting at 10am. Open gym 3:30-5pm CrossFit Charlotte General Warm-Up Run 400 meters then, 2 rounds of: Sampson stretch, 20 seconds Rt/Lt Hip extensions, 10 reps GHD sit-ups, 10 reps 10lbs Squat therapy, 10 reps Strict pull-ups, 10 reps Push-ups, 10 reps 5 HSPU or 20 second static hand stand WOD 3 Rounds of: 100 meter prowler push, 100/70lbs 30 Slamballs, 30/20lbs After bash: 3 minute accumulative static...

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Run into the wall

Posted by on Jul 25, 2014 in Workout of the Day | 0 comments

Run into the wall

Schedule 8:30/9:30am WOD 9am Intro class Suffer on Saturday. Dynamic Warm-Up get the body moving WOD Run 2 miles 3 Rounds 21 Kettlebell swings, 24/16kg 50 Sit-ups Stretch/hydrate

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Friday 140725

Posted by on Jul 24, 2014 in Workout of the Day | 0 comments

Friday 140725

Main – CrossFit Freaky Friday! Dynamic Warm-Up (No Measure) get the body movingWOD movements/find working load Metcon (Time) 21.15.9 Power clean, 135/95lbs Bar Burpee 9.15.21 Push jerk, 135/95lbs Toes to bar Carry bar 400 meters, 135/95lbs. Stretch/hydrate

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Thursday 140724

Posted by on Jul 23, 2014 in Workout of the Day | 0 comments

Thursday 140724

Dynamic Warm-Up get the body moving Skill deadlift Deadlift (1 rep max) WOD Based on 1 rep max complete the following: 80% 1 rep max, 5 reps 95% 1 rep max, 1 rep 70% 1 rep max, 10 reps 90% 1 rep max, 1 rep 60% 1 rep max, 15 reps 500m Row (Time) Max Effort 500m Row

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Wednesday 140723

Posted by on Jul 22, 2014 in Workout of the Day | 0 comments

Wednesday 140723

Dynamic Warm-Up get the body moving review WOD movements standards WOD 4 Rounds of: 50 Squats 40 Hip extensions 30 Push-ups Stretch/hydrate

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