.50 Bike 50 Box jump 50 Squats 50 Sit ups 50 Push press 50 Pull ups 50 push ups .50 Bike
Michelle, Dina, Kathy, John and Bobby at the start of “Deadly Dina” Saturday morning.
Sunday workout 12:00pm. July 4th workout 9:00am
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10 pull-ups 20 db swings 30 box jumps 40 push-ups 50 sit-ups 60 clapping burpees 10 pull-ups
Luke made this one up, so be sure to thank him for it.
Maria, Greg, Shelly and Luke. Looking good after a workout!
FREE SATURDAY WORKOUT 9AM. MEMBERS BRING A FRIEND, EVERYONE IS WELCOLME!
Snatch 3.3.3.3.3.3.3
Maria and Greg enjoying their set of jump pull-ups, GREAT JOB, MUSCLE UPS ARE NEXT!
30 Muscle ups
If you can not do a muscle up, 3 pull ups/ 3 dips equal 1 or 90 pull ups/ 90 dips to complete the workout. Remember 2 jumps equal 1 .
Charlotte united futbol u-17 after a workout. Great job Jordan, John, Scott, Abbott, Mark!
Run 400m 30 Box jumps 24″ 30 Wallballs 5 Rounds
CFWU 2x Crossfit total Squat/shoulder press/dead lift
PHS/PDS/BHS All working together on their CrossFit total.
CFWU 2x WOD
Dead lift Push-ups Vertical jumps
21.18.15.12.9.6.3
WOD
Shoulder press Push press Push jerk
3.3.3.3.3.3.3, rep 3 each equal one set SATURDAY BRING A FRIEND 9AM
500m Row or 2/3 mile on the bike Power clean 10 reps. Knees to Elbows 15 reps.
3 rounds
400M Run Push-ups Pull-ups
21.15.9 5 100m Spints….Spint 100…jog back repeat
*These links are provided by the CrossFit HQ site
