Jun 18 2013

Wednesday 130619

20130618-220654.jpg

David gets his muscle up.

Dynamic Warm-up

WOD

Run 800 meters
Row 250 meters
Run 600 meters
Row 500 meters
Run 400 meters
Row 750 meters
Run 200 meters
Row 1000 meters

After bash: mobility


Jun 17 2013

Tuesday 130618

Happy Birthday Eleanor!

Happy Birthday Eleanor!

Dynamic Warm-Up

  • Find deadlift weight

WOD

5 Rounds for time of:

  • 5 Dead lifts, 295/185lbs
  • 7 Bar face burpees
  • 9 Toes to bar

After bash: 150 double unders or 3 minutes trying


Jun 16 2013

Monday 130617

Optical illusion. Is the DB suspended?

Optical illusion. Is the DB suspended?

Dynamic Warm-Up

WOD

Tabata Jackie

  • Row
  • Thruster, 45/35lbs
  • Pull-ups

8 rounds of each, 20 seconds of work followed by 10 seconds of rest. Only 10 second rest between movements. Total reps for score.

After bash: weighted dips 3.2.1.1.1.1.1

 


Jun 16 2013

Sunday 130616

New ropes for Taryn to climb!

New ropes for Taryn to climb!

10am WOD only

Complete 200 kettle swings, 24/16kg

1 Hill sprint at the top of each minute


Jun 14 2013

Saturday 130615

Joel looking strong!

Joel looking strong!

Saturday schedule:

  • 8:30 & 9:30 workout. (9:30 class is first 20, rest go at 10am) Thanks!
  • 9am Intro class with Jill

Dynamic Warm-Up

WOD

Four rounds of:

In 4 minutes run 400 meters, with remaining time AMRAP DB ground to over head. 45/30lbs

Rest 1 minute.

After bash: 100m walking lunge (with DB optional)

 


Jun 13 2013

Friday 130614

Hip extensions

Hip extensions

Dynamic Warm-Up

  • WOD movements

WOD

For Time

  • 10 Rope ascents, 15′
  • 20 Back squats, 225/135lbs
  • 30 Hand stand push-ups
  • 40 Calorie row

After bash: 50 sit ups


Jun 12 2013

Thursday 130613

Supporting Team Crossfit Charlotte at the Regionals.

Supporting Team Crossfit Charlotte at the Regionals.

Dynamic Warm-Up & WOD movements

WOD

Kelly

Five rounds for time of:

  • Run 400 meters
  • 30 Box jump, 24/20 inch box
  • 30 Wall ball shots, 20/14 pound ball

*Three rounds modified version*

After bash: Foam rolling


Jun 11 2013

Wednesday 130612

Intensity in front of the pull-up rig.

Intensity in front of the pull-up rig.

Dynamic Warm-Up

3 rounds of

  • 5 deadlifts
  • 5 hang power cleans
  • 5 push jerks
  • 5 clean & jerks

WOD

Cean & jerk

  • 1.1.1.1.1.1.1

After bash: jog a mile


Jun 10 2013

Tuesday 130611

Congrats to the 2013 CrossFit Charlotte Team. 23rd best team in the Mid Atlantic!

Congrats to the 2013 CrossFit Charlotte Team. 23rd best team in the Mid Atlantic!

Dynamic Warm-Up

  • CrossFit one

WOD

Complete 20 (males)/15 (females) rounds for time of:

  • 5 Pull-ups
  • 10 Push-ups
  • 15 Squats

* Try it with a vest*

 

After bash: Mobility

  • 1 shoulder mobility
  • 1 Hip mobility

Jun 9 2013

Monday 130710

Robin is awesome in the overhead press.

Robin is awesome in the overhead press.

Dynamic Warm-Up

With a bar complete three rounds of:

  • 5 deadlifts
  • 5 hang power cleans
  • 5 front squats
  • 5 push jerks

WOD

5 rounds of:

  • 5 DB deadlifts
  • 5 DB hang power clean
  • 5 DB push jerks
  • 5 DB squats

5 working sets, build up to max weight. Rest as needed.

After bash: 30-50 wt’d hip extensions, 25lb