Cameron completed 99 days of Burpees with a 20lbs. vest. WOW!
CFC WOD
31 of the following exercises.
Double unders
Kettlebell swings 1/1.5 pood
Kettlebell squats 1/1.5 pood
Knees to elbows
Slamball 20/30lbs.
Wallball 14/20lbs.
Back extension
Push press 45/75lbs.
Box jump 20/24″
Row calories
Bobby Nicholson, of Providence HS, has been working up to his first muscle-up for over one year and he finally accomplished his goal yesterday. This type of athlete is what CrossFit is all about. Congratulations from everyone at CrossFit Charlotte!
Bobby gets his muscle-up. Congratulations!
WOD
“Angie”
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
OR
“Fireman Dave Challenge”
Post time to comments.
28 people started out in the Burpee challenge and 8 persevered. Congratulations to Matt D. Cameron, Jeremy, Cathy, Coach A, Baryn, Hugh and Bryan R.
100 day Burpee survivors. This one’s for you! Matt D. and Cameron missing from the picture.
WOD
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
CFC WOD
800m run/1000m row.
45/30lbs. Thrusters 50 […]
100 Day burpee challenge will come to a close Tonight at 6pm. All remaining competitors will complete their last 100 burpees together. Everyone is welcome to come and cheer on the last few die hards and enjoy nice cool beverages afterwards!
HQ WOD
Squat clean 1-1-1-1-1-1-1 reps
CFC WOD
500m Row
30 KB swings 1/1.5 pood
30 Back extensions
4 Rounds modified
5 Rounds big dog
Post loads to […]
HQ rest day, make up or try this one.
” Kelly”
400 meter run
30 Wallballs, 20/14lbs. 10′ Target
30 Box jumps 20″
4 Rounds Modified
5 Rounds HQ (big dog)
Baryn and Jeff join the muscle-up club. Nice work!
100 Day burpee challenge will come to a close Tuesday night at 6pm. All remaining competitors will complete their last 100 burpees together. Everyone is welcome to come and cheer on the last few die hards and enjoy nice cool beverages afterwards!
HQ WOD
“Elizabeth”
21-15-9 reps of:
Clean 135 pounds
Ring dips
Post time to comments.
And Matt was expecting cake and ice cream for his […]
8am. HQ WOD or B-Day WOD
“CrossFit Total”
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
9am. Matt Mitchell’s 44th Birthday WOD
Start and finish with rowing 44 calories.
4 Rounds of:
11 Body wt. dead lift.
11 40lbs. wt’d burpees.
11 32″ Big box jumps.
Enough 4’s for you Matt!
Strong women, Strong workout and Strong coffee!
THE PERILS OF AEROBIC TRAINING. GOOD READING!
http://paradigmperformancelab.blogspot.com/2008/06/more-perils-of-aerobic-training.html
THIS WEEKENDS FREE WORKOUT WILL BE HELD SATURDAY AT CROSSFIT CHARLOTTE AT 9AM FOR FIRST TIMERS. 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 […]
HQ rest day. Make up or try this one.
500m Row
25 Pull-ups
20 Kettlebel swings 1/1.5 pood (Coach’s Wt. 2 Pood)
15 Overhead squats 45/65lbs. (Coach’s Wt. 95lbs.)
10 Burpees
400m Run
10 Burpees
15 Overhead squats 45/65 (Coach’s Wt. 95lbs.)
20 Kettlebel swings 1/1.5 pood (Coach’s Wt. 2Pood)
25 Pull-ups
500m Row
Check out the WOD.
Col BP McCoy USMC and CrossFit Ramstein, “The Ramstein” - […]
WOD
Run 5 K or Row 5K.
OR
Fireman Dave’s WOD
Kettlebel swing 1/1.5 Pood
Front squat 65/95lbs.
Box jump 20″
21.18.15.12.9.6.3
Try Dave’s weight: 2 pood, 135lbs. and 24″
Burpee challenge WOD
400m Run or 500m Row
20 Burpees
5 Rounds
Post time to comments.
Spec performing the kettlebell thruster.
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*These links are provided by the CrossFit HQ site
