CrossFit Charlotte

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!

This entry was posted on Tuesday, March 31st, 2009 at 7:35 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 “Wednesday WOD”

• Coach A Says:
  April 1st, 2009 at 10:02 am

  Congrats to Spec on a 2:37 Fran @ App state.

  Reply
• Amelia Says:
  April 1st, 2009 at 10:03 am

  CrossFit Charlotte-Peak Fitness
  Five rounds for time of:
  30 Glute-ham sit-ups
  25 Back extensions
  OR
  “Mr. Joshua”
  Run 400m/Row 500m
  30 GHD sit-ups
  15 Deadlifts 250#/175#
  5 rounds

  Reply
• Brian (Bucky) Says:
  April 1st, 2009 at 11:55 pm

  HQ Backext./GHSU as rx’d 7:48. probably won’t be able to get out of bed in the morning.

  Reply
• Mike R Says:
  April 2nd, 2009 at 12:41 am

  Spence:

  2:37! Great job.

  Reply

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