Jul 31 2007

Tuesday

WOD

  • 800m run
  • Tabata squats 4 sets

4 Rounds

Total time/ add lowest reps of each set.

Urban 400m by Jeff Hoffman during Saturday morning free workout for newbies.

Urban 400m by Jeff Hoffman during Saturday morning free workout for newbies.


Jul 30 2007

MONDAY

WOD

5 Rounds

Dumbell Day:

  • Dead lift 5x
  • Hang squat clean 5x
  • Push press 5x
  • Front squat 5x

Increase weight each time and go as heavy as you can.

No substitute for glute ham sit ups for power and speed development, just ask Bill.

No substitute for glute ham sit ups for power and speed development, just ask Bill.


Jul 28 2007

Saturday – “Suffer on Saturday”

WOD

  • 400m Run
  • Lunges 200ft
  • 400m Run
  • 45# Thrusters 40 reps
  • 400m Run
  • 30# Slamball 30 reps
  • 400m Run
  • 55# Dumbell swing 20 reps
  • 400m Run
  • 35# WT’d Burpees 10 reps
Charlotte Crossfitter Mike McGarry on the Booty Loop.

Charlotte Crossfitter Mike McGarry on the Booty Loop.

SUNDAY WOD @ 12 PM. GREAT JOB TODAY EVERYONE…SEE YOU TOMORROW!


Jul 27 2007

Friday

WOD

  • Bike 1/2 mile
  • 21 Tire flips
  • 21 Wall balls
  • Bike 3/4 mile
  • 15 Tire flips
  • 15 Wall balls
  • Bike 1 mile
  • 9 Tire flips
  • 9 Wall balls
Sheila and Kat flipping the tire in team 9 am.

Sheila and Kat flipping the tire in team 9 am.

SATURDAY MORNING WORKOUT 9 AM. FREE TO NEWBIES, COME IN AND FIND OUT WHAT HIGH INTENSITY INTERVAL TRAINING IS ALL ABOUT. CALL COACH A IF YOU HAVE ANY QUESTIONS…704.519.6693

SUNDAY WORKOUT 12 NOON!


Jul 25 2007

Thursday

WOD – Tabata “Something Else”

  • Pull ups
  • Push ups
  • Sit ups
  • Squats

8 Rounds

Count the lowest number of reps accomplished of each exercise and add them up. Highest of the lowest total wins!

Birthday workout: 800m run, 31 overhead squats, 31 box jumps, 31 push press, 31 cleans, 31 slam balls, 31 calorie row. 20:03. Gu

Birthday workout: 800m run, 31 overhead squats, 31 box jumps, 31 push press, 31 cleans, 31 slam balls, 31 calorie row. 20:03. Gu


Jul 25 2007

Wednesday

WOD

  • Dead lift
  • Split jerks

3.3.3.3.3.3.3

Megan Eddings getting ready for soccer at Vanderbilt University

Megan Eddings getting ready for soccer at Vanderbilt University


Jul 24 2007

Tuesday

WOD

  • Clean & Jerk
  • 3.3.3.3.3.3.3

Rest 3-5 minutes

  • Body weight Squat max reps
  • 3 rounds
Out of town guest David Will from Philly gets in a WOD on Saturday morning.

Out of town guest David Will from Philly gets in a WOD on Saturday morning.


Jul 23 2007

Monday – “Helen”

WOD – “Helen”

  • 400m Run
  • Kettle bell swing 1 1/2 pod
  • 12 Pull ups
Bobby and Locke Bell taking CrossFit Charlotte to Wyoming

Bobby and Locke Bell taking CrossFit Charlotte to Wyoming


Jul 22 2007

Sunday

WOD

  • 800m Run
  • 50 Back extentions
  • 50 Abmat sit ups

3 rounds

Saturday morning dirty dozen team, looking good after the workout.

Saturday morning dirty dozen team, looking good after the workout.


Jul 21 2007

Saturday – “Annie Are You Ok?”

WOD - “Annie are you ok?”

21.15.9

  • Wallball
  • Row
  • Dumbell cleans
  • Box jumps
  • Kettle bell swings
  • Burpees
David Bowman of the CFD PR'd the fireman challenge this past weekend. 1:31.82 #7th in the country!

David Bowman of the CFD PR’d the fireman challenge this past weekend. 1:31.82 #7th in the country!