February 8th, 2008

Friday

THIS WEEKENDS FREE WORKOUT WILL BE HELD SATURDAY AT CROSSFIT CHARLOTTE AT 9AM. 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 [Email address: coacha #AT# crossfitcharlotte.com - replace #AT# with @ ].

HQ WOD 8am.

CFC WOD 9am.

WOD

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

Post time to comments.

Ben Mercer’s last GH sit-up at App. State this past weekend.

5 Responses to “Friday”

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geez, I sooo wish I were at CFC so I could do HQ as rx’d

Ben said in February 8th, 2008 at 12:00 pm

Matt D
as rx’d:
14:54
Thanks for 2 days of rope climbs coach! I can’t tell you how much that burns…haha my ankles of course

Matt D said in February 8th, 2008 at 1:54 pm

David B….14:54
Coach A….15.03

Coach A said in February 8th, 2008 at 5:55 pm

bwt:151

did jason as rx’d (outside the gym): 14:54

felt really good, cut about 8 min. off my last time…

by the way, I don’t want to concede that that will be my last set of GHD situps, I still have a meeting with Joe Carter next wednesday…

Ben said in February 8th, 2008 at 7:48 pm

17:58 girlie Rx
The only thing I hate about being a girl is that ring dips are impossible for me to get all the way down. So I had to do 50 jumping ring dips. Crap! Also guys, you know that I would rather die than cheat but I didn’t do my hang cleans in the full squat position. I was doing power cleans like an idiot. Sorry! So I guess I DQ’d myself but that WOD sure was fun!! Oh, if you see my arms anywhere please give them back to me. I think I left them on the rope somewhere yesterday.

Amelia and David said in February 8th, 2008 at 7:57 pm

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