May
21
2009
Friday WOD
“Michael”
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Post time to comments.
May
20
2009
Thursday WOD
“Twins”
Two rounds, of each couplet, for time of:
CFC
Bike sprint 1 mile
50 Kettlebell swings 24kg/16kg
20 Dumbell ground to overhead 45lbs/30lbs.
30 Box jumps 24″/20″
HQ
750 meter Row
20 Handstand Push-ups
115 pound Thruster, 20 reps
20 L-Pull-ups
Post time to comments.
Matt Z. was number one in the Deadlift, pull-up WOD at the qualifiers. 5:18, outstanding!
May
20
2009
Essentials Class
There will be an essentials class Friday morning for all CrossFit Charlotte members. Coach A will be at the Matthew’s location. (6am-7am). I know it is very early, but it will be a great way to start your weekend!
May
19
2009
Wednesday WOD
Tough workout after yesterday, but sometimes we have to squat and run two days in a row. Knock it out!
Four rounds for time of:
Run 400 meters
50 Squats
Post time to comments.
Amber and Pat sharing some quality time together after the WOD.
May
18
2009
Tuesday WOD
Complete as many rounds in twenty minutes as you can of:
Run 200 meters
60-pound Thrusters, 20 reps
20 inch Box Step-ups, with 60 pounds, 20 reps
15 Pull-ups
Post total rounds and partial rounds to comments.
Spencer at full stroke in the Mid-west qualifiers.
May
18
2009
Monday WOD
WOD A
For time:
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps
WOD B
May sub shoulder press for bench press. Everything else stays the same.
Post time to comments.
Charlotte Rugby players; Dutch, Jason and Brian in a recent golf outing supported by CrossFit Charlotte.
May
14
2009
Friday “not see you till Monday” WOD
30.25.20 reps of:
20 inch Box jump
Push-ups
1.5 pood Kettlebell swing
Pull-ups
Wallball shots, 20 pound ball
Post time to comments.
The big boys (Cooky and Nick) getting in some Abmat sit-ups. Nice mid-line work!
May
13
2009
Thursday WOD
Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions
Post time to comments.
Bucky demonstrates the butterfly.
May
13
2009
Wednesday WOD
“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
“Mary”
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Post your choice of girls and rounds completed to comments.
20 minutes is all it takes.
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