May 2nd, 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 address: coacha #AT# crossfitcharlotte.com - replace #AT# with @ ].

SATURDAY HQ WOD @ 8AM.

WOD“Murph“ For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile RunPartition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

***MURPH CAN BE MODIFIED***

Post time to comments.

MK gets her first kipping pull-up. Nice!

4 Responses to “Friday”

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Good luck tomorrow at the Marine Challenge. Should be a lot of fun. I’ll see some of you later in the day.
Murph kicked my butt today. Happy with running today, first mile run since my knee surgery 2 years ago.

Paul said in May 2nd, 2008 at 5:24 pm

bwt:151

as rx’d (w 20# vest)… 35:54 (pr)

Ben said in May 2nd, 2008 at 6:05 pm

way to go Ben! I did it for the first time with the 20# vest: 41:05, squats were the hard part for me. I broke it up 10-20-30 and my miles were 7:35 and 8:48. Really want to get this under 40.

Way to go to Scott, Dwight, and Vern - all 3 of them did Murph for the first time, nice job men.

Matt D said in May 2nd, 2008 at 7:15 pm

45:06, 5 min. better than last time. See everyone in the morning HOORAH

bill davies said in May 2nd, 2008 at 8:07 pm

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Thursday Saturday

Olympic Lift Seminar

Perfect the O-lifts with CJ Stokely in a one day seminar. Snatch, clean and clean & jerk will be covered. Register early, space is limited to ensure one on one teaching.

Date: Dec 13
Cost: $100
PDF for more info

POSE running

Interested in increasing your speed over the 400 M or the 10 K? Check out CrossFit Charlotte's POSE running clinics for more information!

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Andy Hendel [Email address: CoachA #AT# CrossFitCharlotte.com - replace #AT# with @ ]

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