Tuesday 150127

Posted by on Jan 26, 2015 in Workout of the Day | 0 comments

Tuesday 150127

  Dynamic Warm-Up get the body moving Back squats 3 reps at 65% 2 sets, 3 reps at 70% 3 sets, 3 reps at 80% WOD 5 Rounds 1 minute max rep back squat, 135/95 lbs Rest 1 minute 1 minute max calorie row Rest 1 minute...

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Monday 150126

Posted by on Jan 25, 2015 in Workout of the Day | 0 comments

Monday 150126

CrossFit Charlotte General 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 Power clean progressions Teach back extension WOD 21.18.15.12.9.6.3 95/65 pound power clean Sit ups Back extensions Skill work 2 minute static Hand...

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Sunday 150125

Posted by on Jan 24, 2015 in Workout of the Day | 0 comments

Sunday 150125

    Schedule 10 am class Open gym 3:30-5 pm Sealfit 3:30 sharp Dynamic Warm-Up get the body moving Hero WOD “Loredo” 6 Rounds for time of: 24 Squats 24 Push-ups 24 Walking Lunge Steps 400m Run...

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Saturday 150124

Posted by on Jan 23, 2015 in Workout of the Day | 0 comments

Saturday 150124

  Schedule 8:30/9:30am class Intro class 9am, get ready for 9:30 class CrossFit Kids 10:45 am Dynamic Warm-Up get the body moving Review push press and find working load. WOD For Time Row 500 meters 21 Push press, 135/95 RX+ 155/105lbs. Bike .6 mile 50 Bar burpees Bike .6 mile 21 Push press, 135/95 RX+ 155/105 lbs. Row 500 meters...

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Friday 150123

Posted by on Jan 22, 2015 in Workout of the Day | 0 comments

Friday 150123

   Dynamic Warm-Up get the body moving review WOD movements Tabata Something Else Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises. Post total reps from all 32 intervals....

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Thursday 150122

Posted by on Jan 21, 2015 in Workout of the Day | 0 comments

Thursday 150122

  Barbell complex 2 With 45/35 lbs. barbell 20 Back squats 20 Shoulder press 20 Dead lifts 20 Muscle cleans 20 Muscle snatch Deadlift max effort 5.5.3.3.2.1.1.1 Time trial Row 1000/800...

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Bench Mark “Kelly”

Posted by on Jan 20, 2015 in Workout of the Day | 0 comments

Bench Mark “Kelly”

Dynamic Warm-Up get the body moving Bench Mark WOD “Kelly” 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14# @ 10/9′ target...

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