Apr 20 2008

Sunday

WOD

Shoulder press 3-3-3-3-3 reps

Rest 5 minutes

“Jackie”

  • 1000m row
  • Thrusters 45lbs. 50 reps.
  • 30 Pull-ups

Post loads to comments

Gil gets after the concept 2 rower.

Gil gets after the concept 2 rower.


Apr 19 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.

It takes everything you have to finish a workout. The the same attitude is needed if you want to win.


Apr 17 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.

SATURDAY HQ WOD @ 8AM.

WOD

Michael

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

OR

Kelly’s Challenge

Post time to comments.

9 am. crew working on their Tsunamis.

9 am. crew working on their Tsunamis.


Apr 17 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!

Even with a broken hand, Jeff Buseick gets in a workout. Outstanding Mechanics on the split DB jerk!


Apr 16 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.

Captain Amanda and Bobby Webb take a picture with Andee before the Prom.


Apr 15 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!

Lieutenant Steve Smith of the 82nd Airborn Division takes on the BFT. 5:30 Very Impressive time!


Apr 14 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.

Brenda and Charlton complete the CrossFit Tri-athlon: Row, Bike and Run.


Apr 13 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 Bill and Mike after the WOD.

CrossFit trainer Bryan high five’n it with Bill and Mike after the WOD.


Apr 11 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.

2-505 Scouts, 82nd Airborne Division on the last round of bottom to bottom Tabata squats.


Apr 11 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.

SATURDAY HQ WOD @ 8AM.

CFC WOD

10 Rounds

  • 100m sprint
  • 10 kettlebell swings (2 pod guys, 1 1/2 pod girls)

 Post time to comments.

The boys after a workout with Kelly.

The boys after a workout with Kelly.