WOD
Clean and Jerk     Â
Rest 3 minutes
Post loads and comments.
*TURKEY DAY W.O.D. WILL BE HELD AT 9AM. HIGH SCHOOL AND COLLEGE CLIENTS THERE WILL BE A 10AM W.O.D. FOR THOSE WHO ARE SLEEPING IN.* REGULAR SCHEDUAL THE REST OF THE WEEK.
WOD
WOD
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Post time to comments.
WOD
Row 250m
5 Pull Ups
10 Push Ups
15 Squats
Row 250m
21 KBS (Gents use 24kg and Ladies use 16kg)
12 Pull Ups
Row 500m
75 Wall Ball (Gents use 20# ball and Ladies use 14#)
Row 500m
12 Pull Ups
21 KBS
Row 250m
15 Squats
10 Push Ups
5 Pull Ups
Row 250m
WOD
“Fran”
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Post time to comments.
CrossFit measures improvement with performance base workouts such as a “Fran”. Most strength and conditioning programs base improvements on how much more you can lift or how fast you run in a straight line. This is not sport! Watch Greg and Annie complete “Fran”. Fran (Greg and Annie)…[wmv]
THIS WEEKENDS FREE WORKOUT WILL BE HELD AT CROSSFIT CHARLOTTE AT 9:OO A.M. BRING FRIENDS, FAMILY, NEIGHBORS AND/OR CO-WORKERS AND GET YOUR WEEKEND STARTED OFF RIGHT. THE WORKOUT IS SCALABLE SO ALL LEVELS OF FITNESS ARE WELCOME! FOR FURTHER INFORMATION PLEASE CONTACT ANDY AT 704.519.6693 OR VIA E-MAIL AT CoachA.
WOD
For time:
Run 800 meters
100 Knees to Elbows
100 Back extensions
Run 800 meters
Post time to comments.
WOD
“Linda”
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Set up three bars and storm through for time.
Post time to comments.
Does your pre-season strength and conditioning program address these 10 physical skills? CROSSFIT DOES WITH EVERY WORKOUT, JUST ASK THESE GUYS!!!
1. Cardiovascular/respiratory endurance – the ability of body systems to gather, process, and deliver oxygen
2. Stamina – the ability of body systems to process, deliver, store, and utilize energy.
3. Strength – the ability of a muscular unit, or combination of muscular units to apply force.
4. Flexibility – the ability to maximize the range of motion at a given joint.
5. Power – the ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.
6. Speed – the ability to minimize the time cycle of a repeated movement.
7. Coordination – the ability to combine several distinct movement patterns into a singular distinct movements.
8. Agility – the ability to minimize transition time from one movement pattern to another.
9. Balance – the ability to control the placement of the body’s center of gravity in relation to its support base.
10. Accuracy – the ability to control movement in a given direction or at a given intensity.
WOD
7 rounds for time of:
95 pound Sumo-deadlift high-pull, 10 reps
10 Ring dips
Post time to comments.
WOD
Complete as many rounds as you can in twenty minutes of:
5 Handstand Push-ups
10 L Pull-ups
15 Steps, Walking Lung.
Post rounds completed to comments.
*CONGRATULATIONS TO CROSSFIT CHARLOTTE’S DAVID BOWMAN. 7TH BEST TIME OUT OF 127 COMPETITORS IN LAS VEGAS FOR THE 2007 FIREMAN CHALLENGE WORLD CHAMPIONSHIP. SUPER JOB DAVE FROM EVERYONE AT CROSSFIT CHARLOTTE!*
WODÂ 9AM.Â
FIGHT GONE BAD TABATA
WOD 10AM.
Row 1000 meters
25 Double-unders
Row 750 meters
50 Double-unders
Row 500 meters
100 Double-unders
Post time to comments.
Handstands are a great way to develop shoulder stability. Awesome effort Kat, MK and Ruth!
SUNDAY W.O.D. 12 NOON
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