Apr
30
2009
Crowders Mountain Challenge
We will meet at the park office near the bath room. Here is the address. See everyone Sunday morning. Race or hike starts at 8:30am.
522 Park Office Ln
Kings Mountain, NC 28086
Apr
30
2009
Thursday WOD
“Elizabeth”
21-15-9 reps of:
Clean 135 pounds
Ring dips
Post time to comments.
Cat demonstrates excellent mechanics with the overhead press.
Apr
28
2009
Max’s Birthday WOD
1 minute for maximum reps with 30 seconds of rest between exercises.
Air squats
Kettlebell swing 1.5/1 pood
Knees/elbows
Back extention
Wallball shots
Box jumps 20″
Dips (2 for1 jump)
Slamballs 30/20lbs.
Pull-ups
Burpees
Doubleunders
Abmat sit-ups
Post total reps to comments.
Max is one year old. Happy Birthday!
Apr
28
2009
Crowders Mountain Challenge
We are still on for Sunday, May 3rd at 8:30am. If anyone wants to car pool please meet at CrossFit Charlotte and we will depart at 7am. Everyone else can just meet out there. I will post our starting point Thursday.
Apr
28
2009
Tuesday WOD
Shoulder strength day.
Shoulder Press 1-1-1-1-1-1-1 reps
OR
Shoulder Press 1 rep max effort one time then:
4 rounds tabata push press (75/55lbs.)
400m run
3 rounds tabata push press
400m run
2 rounds tabata push press
400m run
1 round tabata push press
400m run
Post loads to comments.
Javier visits CrossFit Charlotte via Denver Colorado.
Apr
26
2009
Monday WOD
400m Run/500m Row
Five rounds for time of:
95 pound Sumo-deadlift high-pull, 21 reps
21 Ring dips
400m Run/500m Row
Post time to comments.
CrossFit Charlotte goes to the Rugby match.
Apr
26
2009
Sunday WOD
Three rounds, 21-15- and 9 reps, for time of:
95 pound Squat snatch (Coacha is willing to negotiate any substitute lift)
Chest to bar Pull-ups
Post time to comments.
Matt Z. PR’s his deadlift. 420lbs. That’s over 2x his body weight!
Apr
24
2009
Suffer “Birthday” Saturday
800 Meter Run
55 Jarballs (wallballs)
43 Sumo Githmark Deadlifts (SDHP) 65/45lbs.
35 Heather-ups (pull-ups)
34 Dutch Thrusters (thrusters) 65/45lbs.
30 Timburps (burpees)
800 Meter Run
Never too young to learn how to row. Looking good Charlotte!
Apr
24
2009
Friday WOD
“Michael”
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Post time to comments.
GPP
Apr
23
2009
Thursday WOD
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
MODIFIED FOR BEGINNERS IS 30 REPS.
Post time to comments.
Post workout drinks.
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