Mar 31 2009

Wednesday WOD

Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

Charlotte Rugby:
7 Deadlift
7 Burpees
As many rounds in ten minutes
9 Thrusters
9 Lateral hops
As many rounds in ten minutes
Move immediately to the second group after 10 minutes. Count total rounds in 20 minutes.

Post time to comments.

Theo works out on the new outside pull-up bars. Sweet!

Theo works out on the new outside pull-up bars. Sweet!


Mar 31 2009

Tuesday WOD

“Nicole”

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Post number of pull-ups completed for each round to comments.

Nobody gets near Amanda during the WOD without Max's permission.

Nobody gets near Amanda during the WOD without Max’s permission.


Mar 30 2009

POSE CLINIC

Amelia will host a Pose clinic this weekend at CrossFit Charlotte. Please use this comment page to sign up. The clinic is from 10am to 2pm, $25 members, $40 nonmembers.


Mar 29 2009

Monday WOD

“Fight Gone Bad!”

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

Coach Hales hammer time.

Coach Hales hammer time.


Mar 29 2009

Sunday WOD

“Deadly Dina”

The lasting mark of a CrossFit workout.

The lasting mark of a CrossFit workout.


Mar 27 2009

Saturday WOD

500m Row
30 Slamballs 30/20lbs.
30 Box jumps 20″
4 Rounds
Post times o comments

Man that F'n tire kicked my ass. Strong work George!

Man that F’n tire kicked my ass. Strong work George!


Mar 27 2009

This weekend WODs

CrossFit Charlotte will be hosting a level 1 certification, but our normal weekend schedule remains the same. Saturday 8am or 9am (newbees 9am), Sunday 11am or 12pm.


Mar 27 2009

Friday WOD

10 rounds for time of the beach workout:
10 Pull-ups
10 Ring dips
10 Hammer curls (hang muscle clean)
Post time to comments.

Brian and Bill do the WOD with a 20lbs. vest.

Brian and Bill do the WOD with a 20lbs. vest.


Mar 26 2009

Thursday WOD

Four rounds, each for time of:
800 meter run/1000 meter row
MAX EFFORT EACH TIME!

Rest as needed between efforts.

Example: 1:1 rest interval. (4 minute run/4 minute rest)

There is also a 6am challege if you want more than sprint!
Post times for each round to comments.

Jeremy B-day WOD:15 ring pushups,12 GHD situps,6 tire flips. Rounds in 34 minutes. 9rds. WOW!

Jeremy B-day WOD:15 ring pushups,12 GHD situps,6 tire flips. Rounds in 34 minutes. 9rds. WOW!


Mar 25 2009

Wednesday WOD

HQ

Front squat 3-3-3-3-3 reps (max weight 3 reps. 5 rounds).

CFC

Front squat 3 reps. max 1 round

Then 4 rounds of:

  • 15 Front squats (70% 3 rep max)
  • 30 Abmat sit-ups
  • Row 500 meters

Post loads to comments.

Amber gets her first straight bar muscle-up. Outstanding!

Amber gets her first straight bar muscle-up. Outstanding!