CrossFit Charlotte

Friday WOD

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 at coacha.
Complete as many rounds in 20 minutes of:

24″ Box jumps 15 reps

1.5 Pood  kettlebell swing 12 reps

115lbs. Push press 9 reps

OR

“Coach’s Challenge”

2 Pood KB swing 9 reps

32″ Box jump 6 reps

135lbs. Clean/jerk 3reps

Chris tackles the the rope climb. Sweet effort!

This entry was posted on Thursday, November 27th, 2008 at 10:23 pmand is filed under Workout of the Day. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.

4 Responses to “Friday WOD”

• Brian Bucky Says:
  November 28th, 2008 at 11:44 am

  CFC Black Friday
  8 rounds

  Reply
• Matt D Says:
  November 28th, 2008 at 12:10 pm

  Mike K: (CFC WOD) 7 rounds + 11 box jumps

  Matt D: (Challenge) 9 rounds + 9 KB Swings

  Reply
• Coach A Says:
  November 28th, 2008 at 6:54 pm

  CoachA….12 rds.
  Matt Z….13 & 4 KB’s

  Reply
• Mike K. Says:
  November 28th, 2008 at 9:42 pm

  Thanks Matt. Nice work.

  Reply

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