May 31 2009

Sunday WOD

10.9.8.7.6.5.4.3.2.1
Ground to Overhead 135/95lbs
Run 200 meters between each set.

Best seat in the house.

Best seat in the house.


May 30 2009

Saturday WOD

“Kelly”

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Post time to comments.

Coach A learns a new way to do knees to elbows at the trainers cert. in Denver.

Coach A learns a new way to do knees to elbows at the trainers cert. in Denver.


May 28 2009

Friday WOD

REMEMBER COACH A’S NUTRITION CLINIC SATURDAY @10AM. ALSO, SPEC WILL BE COMPETING IN THE LAST CHANCE WORKOUT FOR THE CROSSFIT GAMES. FIRST WOD IS AT 11AM. COME AND SUPPORT! GUEST APPEARANCE BY MICHELLE BENEDICT FROM CROSSFIT FORT BRAGG. SHE WILL BE COMPETING IN THE CROSSFIT GAMES IN JULY.
****NEXT ESSENTIALS CLASS WILL BE TUESDAY NIGHT, MAY 2 AT 7PM.

CFC
3 Rounds for time of:
500 meter row
Body weight Deadlift, 15 reps.
Pull-ups, 21 reps.

HQ
30 Muscle-ups for time
Post time to comments.
If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

Spec and Matt take a break between rounds at the Mid-West Qualifiers.

Spec and Matt take a break between rounds at the Mid-West Qualifiers.


May 27 2009

Thursday WOD

HQ
Thruster 1-1-1-1-1-1-1 reps
CFC
Thruster 1 rep max then:
3 Rounds for time of:
400m Run
21 Thrusters 95/65lbs.
Post loads and times to comments.

Robert and Dale are CrossFit Charlotte's "twins".

Robert and Dale are CrossFit Charlotte’s "twins".


May 27 2009

Nutrition Clinic

Coach A will have a discussion on the Paleo-Zone diet this Saturday at 10-11am. Bring a chair.


May 26 2009

Wednesday WOD

20 KB swings, 2/1.5 pood (modify if needed!)
2 Burpees
18 KB swings
4 Burpees
16 KB swings
6 Burpees
14 KB swings
8 Burpees
12 KB swings
10 Burpees
10 KB swings
12 Burpees
8 KB swings
14 Burpees
6 KB swings
16 Burpees
4 KB swings
18 Burpees
2 KB swings
20 Burpees

Lee Rose getting ready for the football season. Outstanding demonstration of power!

Lee Rose getting ready for the football season. Outstanding demonstration of power!


May 25 2009

Tuesday WOD

CFC
Complete as many rounds in 20 minutes of:
135/95lbs. Hang power cleans, 6reps
32/24″ Box jumps, 12 reps
Double unders, 24 reps
HQ
“Barbara”

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Max leaves the pull-ups to Kelly as Cameron counts.

Max leaves the pull-ups to Kelly as Cameron counts.


May 25 2009

Monday WOD

CFC
“Trevor”
HQ
Run 5 K

Post time to comments.

Spec, Aaron, David and Steve take the WOD outside.

Spec, Aaron, David and Steve take the WOD outside.


May 24 2009

Sunday WOD

“CrossFit Total”

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

David getting some air in the 6am group.

David getting some air in the 6am group.


May 23 2009

Saturday WOD

“Deck of cards”
Hearts…..Wallball
Spades….Slamball
Diamonds…Pushups
Clubs….Mountain climbers (Rt/Lt=1)
Face cards…10 reps, all others face value, ace’s 1 rep.
Jokers….200m sprint

CrossFit Charlotte says good bye to Bobby and Amanda. You guys are the best!

CrossFit Charlotte says good bye to Bobby and Amanda. You guys are the best!