Suffer on Saturday

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

Suffer on Saturday

  WOD will be at Reebok Uptown. 9am, 10:30am WOD Moga 10am Dynamic Warm-Up get the body moving Warm up with WOD movements. WOD Battle at the Border WOD 2 3 Rounds of: 225/155 pound deadlift, 12 reps 20 Pull-ups 135/95 pound clean and jerk, 12 reps 20 Toes to bar RX+ 275/185 lbs. DL 155/105 lbs. C&J...

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TGI Friday

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

TGI Friday

 Happy Birthday Dan Church, Ron Riviecco and Kevin Lee Dynamic Warm-Up get the body moving Warm up Turkish get up Turkish Get Up (1 rep max) WOD 4 Rounds of: 50′ Overhead walking lunge, 95/65 lbs. 15 Sumo deadlift high pulls, 95/65 lbs. 50′ Overhead walking lunge, 95/65 lbs. 15 Box jumps, 20″ 115/80 lbs....

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Recovery Thursday

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

Recovery Thursday

  Dynamic Warm-Up get the body moving WOD 1 EMOM for ten minutes of: Run 100 meter sprint, 10 reps rest 2 minutes WOD 2 EMOM for ten minutes Even minute 10 BACK extentions Odd minute 10 GHD sit-ups rest 2 minutes WOD EMOM for ten minutes of: 7-10 DB ground to overhead, 35/25 lbs. After bash: Foam roll __________________________________________________________________________________ New to CrossFit Charlotte. Join the team if you want! Running group will meet tomorrow, Thursday at 6pm at AG middle school. Bring your own watch. WOD 8x200m; 200m active recovery jog after each Intermediate:...

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Wednesday 150422

Posted by on Apr 21, 2015 in Strength WOD, Workout of the Day | 0 comments

Wednesday 150422

CrossFit Charlotte – CrossFit Dynamic Warm-Up (No Measure) get the body moving30 HSPU Review modifications for HSPU Review WOD movements Metcon (Time) 3 Rounds of: Bike .3 mile 25 Kettlebell swings, 24/16 kg. Row 250/200 meters 20 Wallballs 20/14 lbs. @ 10/9′ target Run 200 meters 15 Pull-ups Stretch/hydrate

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Tuesday 150421

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

Tuesday 150421

  Dynamic Warm-Up get the body moving Warm up with BB complex and find starting load The Worst BB Complex 5 Rounds Of: 5 Dead lifts 5 Hang power cleans 5 Front squats 5 Push jerks Increase weight with each set Can not drop the bar during the set. After bash: Run 800...

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Monday 150420

Posted by on Apr 19, 2015 in Workout of the Day | 0 comments

Monday 150420

  Ketttlebell Warm-Up Turkish get up, 3 each side. Deadlift, 10x Squat, 10x SDHP, 10x Clean, 10x Swing, 10x Push press Rt/Lt, 10x Snatch Rt/Lt, 10x WOD 1 3 Rounds of: 15 Kettlebell snatch Rt., 24/16 kg. 15 Kettlebell snatch Lt., 24/16 kg. 50 Double unders 2 minute rest WOD 2 5 Rounds of: Row 15/10 calories 10 Burpee over the rower Mobility/Stretch Hip...

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Sunday 150419

Posted by on Apr 18, 2015 in Workout of the Day | 0 comments

Sunday 150419

  Dynamic Warm-Up get the body moving Snatch Balance (3 reps) skill for beginners WOD 21.15.9 185/125 Pound deadlift 95/65 Pound over head squat Toes to bar Rx+ 225/155 lbs. deadlift 135/95 lbs. over head squat After bash: Tabata bike, 8...

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