PAUL BURNAM’S LABOR DAY PARTY TODAY @ 4:30PM
LABOR DAY WOD 9AM. ENJOY THE REST OF THE DAY
HQ WOD
Weighted pull-ups 1-1-1-1-1-1-1 reps
Post loads and body weight to comments.
CFC WOD
800m Run
50 Man makers 35/20lbs.
800m Run
Matt D. and David B. after Matt’s 30th B-Day WOD.
8am HQ WOD
Four rounds for time:
Run 400 meters
Rest 2 minutes
9am CFC WOD
Partner Tabata
Boxjump/pull
Back extension/abmat situps
100m sprints
Post time to comments.
Matt Lee of Providence HS Baseball team verbally committed to Wingate University. Congratulations!
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 e-mail coacha [Email address: coacha #AT# crossfitcharlotte.com - replace #AT# […]
HQ rest day. Make up day or try this one.
CFC WOD
50 Wallball shots. 20/14lbs. 10′ target.
500m Row
40 wallball shots
500m Row
30 Wallball shots
500m Row
20 Wallball shots
500m Row
10 Wallball shots
Some of the girls hanging out after the 9am workout.
WOD
For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees
Post time to comments.
Vlasta working on mid-line stability. Nice Work!
CFC “400″ WOD (David Bowman’s 40th Birthday WOD)
Complete 400 reps of the following exercises. You can not perform more than 100 reps or less than 20 reps of any given exercise. Every exercise must be in the WOD and in this order. So choose your reps for each and go for it!
front Squats 95/65lbs.
push ups
slamball 40/20 lbs
pull ups
sumo […]
WOD
“Murph”
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition 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.
Post time to comments.
CrossFit Charlotte sends another one off to college. Good luck Spencer!
HQ rest day. Make up or try this one.
10 Med-ball cleans
10 Burpees
10 Rounds
Run 800m at the end.
CrossFit Charlotte’s King of deadlifts. Bill D.
HQ WOD 8AM
For time:
Run 800 meters
95 pound Shoulder press, 21 reps
Run 800 meters
95 pound Push press, 21 reps
Run 800 meters
95 pound Push Jerk, 21 reps
Post time to comments.
CFC WOD 9AM
50 Box jumps
400m run
50 Thrusters 45lbs.
400m run
50 SDHP 45lbs.
400m run
50 Overhead squats 45lbs.
Hanging out after the WOD.
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 e-mail coacha [Email address: coacha #AT# crossfitcharlotte.com - replace #AT# […]
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*These links are provided by the CrossFit HQ site
