Stay on target!  Stay on target!
So close guys, another amazing day on the rowers yesterday.  We were on pace for a million through about the 15th of this month.  Then we started slacking off a little bit.  But the last few days we’ve really dug in, and now it’s almost a cake walk to the [...]

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“BOOCHES LADDER”
For time:
100 Squats
90 Double Unders (or 3:1 singles)
80 Push ups
70 Sit ups
60 Jumping Pull ups
50 Kettlebell (35#)
40 Back Extensions
30 Box Jumps (20″)
20 Deadlifts (135/95#)
10 Handstand Push ups (Dips)

Matt Snead and Chris Shaffer of Providence HS working on their snatch balance.

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Awesome job yesterday, everyone!  We put in 71,743 meters!  Definitely helped catch us up to where we need to be.  Two more days, we can do it!  One million meters is easily within our grasp!
Also, a great shout-out to Will Githmark!  This little man spent almost an hour on the rower yesterday and logged 8,000 [...]

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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 email coacha
“Nicole”
Complete as many rounds in [...]

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Okay, we fell just shy of the needed meters yesterday.  But it was a great effort.  We had 19 rowers, 18 of which put in 1k or more.  Five put in over 5k each!  We’re close.  Coach put up 1k as part of the workout today, so let’s get it done!
Needed daily: 52,300 Meters.

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“Elizabeth”
21-15-9 reps of:
Clean 135 pounds (modify wt. as needed)
Ring dips ( 2 for 1 modified)
OR
“CFC”

SDHP 95lbs./65lbs.

Bench press 135lbs./95lbs.

21.18.15.12.9.6.3
Finish with 1,000 meter row
Post time to comments.

Dina, Mike, Denton and Greg putting in some meters towards the 1,000,000 meter goal.

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Well, there is good news and bad news.  The good news is that there was a sheet of rowing results from 1/23 that was hiding.  It had quite a few meters on it, so I’ve added it.  The bad news is that we only got in 36K meters yesterday.  After adding in the missed meters [...]

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Hi Coach Andy,
Did the Miami half marathon in 1:54:43 – about 8:45 minute miles.  If I wasn’t doing crossfit I know there was no way I would have done that well.  Thank you for all your coaching and pushing me to work hard.  It has done wonders for me.  My endurance was great all the [...]

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Okay guys, it’s time to dig in if we’re going to make a million.  Five days left, 290k meters to go!  That means we need about 58,000 meters a day for the next five days!  This can be done!  We’ve fallen off the pace the past week or so, but we can pick it back [...]

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HQ rest day, make up or try this one:
30  reps. Wallballs 20lbs/14lbs. 10′ target
6 reps. Clean & Jerk 135lbs/95lbs
5 Rounds
Modify weights as needed.

The Web’s swing the 2 Pood.

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