Where’s my midline?

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

Where’s my midline?

Dynamic Warm-Up get the body moving Review presses and find working load. WOD 3 Rounds of: 50 Hip extension 35 Push press, 95/65 lbs. 50 Sit ups Hill sprints 10 reps, sand bag if you...

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Partner WOD

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

Partner WOD

Schedule 9, 11:45am and 3pm only. Dynamic Warm-Up get the body moving Warm up to deadlift 1 rep max effort. Deadlift (1 rep max effort) WOD 20 Minute AMRAP of: Partner 1, row 400 meters Partner 2 complete AMRAP of, 5 Deadlifts, 225/155 lbs. 10 Box jumps, 24/16″ Switch when partner finishes row. Stretch/hydrate Get...

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Happy Thanksgiving

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

Happy Thanksgiving

Morning Schedule 8:30/10am workouts only CrossFit Charlotte traditional Thanksgiving Day “Murph” WOD. Dynamic Warm-Up get the body moving Hero WOD “Murph” For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it. Modifications for first timers!...

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Wednesday 141126

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

Wednesday 141126

Power clean warm up 3 Rounds of: 5 Jump shrug 5 Power cleans pos 1 5 Power cleans pos 2 5 Power cleans pos 3 Hang Power Clean (1 rep max) WOD 21 Power cleans, 155/105 lbs. GHD sit-ups, 25 reps 15 Power cleans, 155/105 lbs. GHD sit-ups, 25 reps 9 Power cleans, 155/105 lbs. GHD sit-ups, 25 reps Mobility/Stretch cardio...

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Tuesday 141125

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

Tuesday 141125

Dynamic Warm-Up get the body moving Warm up to front squat max effort. Front Squat (1 rep max effort) WOD 21 Front squats, 135/95 lbs 5 Rope ascents, 15′ 15 Front squats, 135/95 lbs. 3 rope ascents, 15′ 9 Front squats, 135/95 lbs. 1 Rope ascent, 15′ Mobility/Stretch Cardio...

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Marvelous Monday

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

Marvelous Monday

Dynamic Warm-Up get the body moving WOD Run 800 meters 25 Burpees, 6″ above reach Row 1000/800 meters 25 Burpees, 6″ above reach Run 800 meters 25 Burpees, 6″ above reach After bash: 30 ab shoot through, use paralettes or...

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Sunday Suck

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

Sunday Suck

    Sunday Schedule 10 am Class Open gym, 3:30-5 pm SealFit 3:30-5:30 pm Barbell complex 2 With 45/35 lbs. barbell 20 Back squats 20 Shoulder press 20 Dead lifts 20 Muscle cleans 20 Muscle snatch WOD 150 Double Unders 100 Kettlebell Swings, 24/16 kg. 50 Wall Balls, 20/14 lbs. @ 10/9′ Rest 5 Minutes 150 Double Unders 100 hip Extensions 50 Toes To Bar Skill/drill weakness Cardio...

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