CrossFit Charlotte

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!

This entry was posted on Wednesday, March 25th, 2009 at 2:13 amand 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.

8 Responses to “Wednesday WOD”

• Amelia Says:
  March 25th, 2009 at 7:56 am

  CrossFit Charlotte-Peak Fitness

  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
  OR
  “Annie”
  50*40*30*20*10
  Double-unders
  Sit-ups

  Reply
• Matt D Says:
  March 25th, 2009 at 5:32 pm

  Matt D
  215 x 3

  Reply
• Coach Hales Says:
  March 25th, 2009 at 5:58 pm

  Helen this am, had to try out the new bars and 400 path! 10:31

  Front squats this afternoon 4 rounds @ 255 and 1 @ 265.

  Reply
• Mike R Says:
  March 25th, 2009 at 9:34 pm

  Hales – 2 a days. I love it. Your sick. Work up to 3 per day – quit being such a wimp.

  Reply
• Bryan Ragon Says:
  March 26th, 2009 at 12:48 am

  HQ: 205lbs x 3

  Reply
• Bryan Says:
  March 26th, 2009 at 1:22 am

  Just testing after the upgrade.

  Reply
• Baryn Says:
  March 26th, 2009 at 7:48 am

  Tuesday’s WOD with vest – 18:xx

  Reply
• Coach Hales Says:
  March 26th, 2009 at 8:40 am

  Rose if I could be more like you, then I would be able to just run to and from the place.

  Reply

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