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.

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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.

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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.

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

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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.

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 […]

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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

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WOD

Dead lift
Split jerks

3.3.3.3.3.3.3

Megan Eddings getting ready for soccer at Vanderbilt University

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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.

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WOD - “Helen”

400m Run
Kettle bell swing 1 1/2 pod
12 Pull ups

Bobby and Locke Bell taking CrossFit Charlotte to Wyoming

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WOD

800m Run
50 Back extentions
50 Abmat sit ups

3 rounds

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

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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!

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