Commitment to a Muscle-up.
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!
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WOD
“Angie”
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
OR
“Fireman Dave Challenge”
Post time to comments.
Happy Burpee
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.
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 reps.
- 30 Pull-ups.
600m run/750m row.
- 45/30lbs. Thrusters 25 reps.
- 15 Pull-ups.
400m Run/500m row.
- 45/30lbs. Thrusters 15 reps.
- 9 Pull-ups.
Post loads or times to comments.
Tuesday
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 comments.
Monday
Sunday
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 WODÂ
“Elizabeth”
21-15-9 reps of:
Clean 135 pounds
Ring dips
Post time to comments.
” Suffer on Saturday”
8am. HQ WOD or B-Day WODÂ
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!
Friday
THE PERILS OF AEROBIC TRAINING. GOOD READING!Â
 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 ORÂ e-mail coacha.Â
Saturday 8am. HQ WOD
WOD
Four rounds for time:
Run 400 meters or Row 500 meters
Rest 2 minutes
CFC WOD
Get surprised!
Post time to comments.
Thursday
-
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†– video [wmv] [mov]

