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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
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...
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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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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...
Read MoreMonday 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...
Read MoreSunday 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...
Read MoreSaturday 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...
Read MoreFriday 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....
Read MoreThursday 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...
Read MoreBench 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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