WOD
Shoulder press 3-3-3-3-3 reps
Rest 5 minutes
“Jackie”
1000m row
Thrusters 45lbs. 50 reps.
30 Pull-ups
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Gil gets after the concept 2 rower.
April 20th, 2008
Sunday
1 comment
April 19th, 2008
” Suffer on Saturday”
“Partner WOD”
100m Spints
GHWB sit-ups
Push-ups
Wallball
Box jumps
Push press
Burpees
4 minutes each exercise, one minute rest. Total reps.
It takes everything you have to finish a workout. The the same attitude is needed if you want to win.
April 17th, 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 eMail [Email address: coacha #AT# crossfitcharlotte.com - replace […]
April 17th, 2008
Thursday
WOD
“Elizabeth”
21-15-9 reps of:
Clean 135 pounds
Ring dips
OR
Trainers WOD
Post time to comments.
Even with a broken hand, Jeff Buseick gets in a workout. Outstanding Mechanics on the split DB jerk!
April 16th, 2008
Wednesday
WOD
“Nancy”
Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
Post time to comments.
Captain Amanda and Bobby Webb take a picture with Andee before the Prom.
April 15th, 2008
Tuesday
CFC WOD
“Tabata Mash”
Wall-balls/Box jumps
Rest 3 minutes
Tsunami’s/Slam-balls
8 Alternating intervals. 20 seconds of work/10 seconds rest.
Total reps.
Lieutenant Steve Smith of the 82nd Airborn Division takes on the BFT. 5:30 Very Impressive time!
April 14th, 2008
MONDAY
HQ WOD
Hang power clean 1-1-1-1-1-1-1 reps
CFC WOD
Row (calories)
Jump squats 65lbs.
SDHP 95lbs
21.18.15.12.9.6.3
Post times or loads to comments.
Brenda and Charlton complete the CrossFit Tri-athlon: Row, Bike and Run.
April 13th, 2008
Sunday
HQ WOD 11am
“Quarter Gone Bad”
Five rounds for total reps of:
135 pound Thruster, 15 seconds
Rest 45 Seconds
50 pound Weighted pull-up, 15 seconds
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 seconds
CFC WOD 12pm
100m sprint
25 pull-ups
200m sprint
50 push-ups
300m sprint
75 lunges
400m sprint
100 air squats
300m sprint
75 lunges
200m sprint
50 push-ups
100m sprint
25 pull-ups
Post times and reps to comments.
CrossFit trainer Bryan high five’n it with […]
April 11th, 2008
” Suffer on Saturday”
Choose either WOD at 8 or 9am.
HQ WOD
Run/row 10 K
CFC WOD
Do a circuit of 1 minute of exercise followed by 30 second rest for 3 rounds of:
Kettlebell Swings (40lbs)
Sit ups
Burpees
Push Press (65lbs)
Mountain Climbers
2-505 Scouts, 82nd Airborne Division on the last round of bottom to bottom Tabata squats.
April 11th, 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 eMail [Email address: coacha #AT# crossfitcharlotte.com - replace […]
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Contact
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- Andy Hendel [Email address: CoachA #AT# CrossFitCharlotte.com - replace #AT# with @ ]
Crossfit Charlotte
600 West Charles Street
Matthews, NC 28105
[704] 849-2920
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