Jun 30 2007

Saturday WOD – “Deadly Dina”

  • .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.

Michelle, Dina, Kathy, John and Bobby at the start of “Deadly Dina” Saturday morning.

Sunday workout 12:00pm.

July 4th workout 9:00am


Jun 29 2007

Friday WOD – “Luke”

  • 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!

Maria, Greg, Shelly and Luke. Looking good after a workout!

FREE SATURDAY WORKOUT 9AM. MEMBERS BRING A FRIEND, EVERYONE IS WELCOLME!


Jun 28 2007

Thurday WOD

  • Snatch
  • 3.3.3.3.3.3.3

Maria and Greg enjoying their set of jump pull-ups, GREAT JOB, MUSCLE UPS ARE NEXT!

Maria and Greg enjoying their set of jump pull-ups, GREAT JOB, MUSCLE UPS ARE NEXT!


Jun 27 2007

Wednesday WOD


  • 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!

Charlotte united futbol u-17 after a workout. Great job Jordan, John, Scott, Abbott, Mark!


Jun 26 2007

Tuesday WOD – “Kelly”

  • Run 400m
  • 30 Box jumps 24″
  • 30 Wallballs
  • 5 Rounds

Jun 25 2007

Monday WOD – CrossFit Total

CFWU 2x

Crossfit total

Squat/shoulder press/dead lift

PHS/PDS/BHS All working together on their CrossFit total.

PHS/PDS/BHS All working together on their CrossFit total.


Jun 24 2007

Sunday WOD

CFWU 2x

WOD

  • Dead lift
  • Push-ups
  • Vertical jumps

21.18.15.12.9.6.3


Jun 22 2007

Friday WOD

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


Jun 21 2007

Thursday WOD

WOD

  • 500m Row or 2/3 mile on the bike
  • Power clean 10 reps.
  • Knees to Elbows 15 reps.

3 rounds


Jun 20 2007

Wednesday WOD

WOD

  • 400M Run
  • Push-ups
  • Pull-ups

21.15.9

5 100m Spints….Spint 100…jog back repeat