CrossFit Charlotte

Wednesday WOD

Spec’s first attempted at programing.

4 Rounds for time of:
Body weight dead lift, 15 reps.
30 Push-ups.
500m Row

Post times to comments.

To improve your bench press, try hand stand push-ups. Strong work Bobby!

This entry was posted on Tuesday, June 23rd, 2009 at 10:15 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.

9 Responses to “Wednesday WOD”

• Amelia Says:
  June 24th, 2009 at 12:23 am

  CFC Peak
  Above WOD or try this:
  “Zoning”
  800m run/1000m row
  30 push-ups
  25 pull-ups
  15 SDHP (95#/65#)
  10 burpees
  400m run/500m row
  10 push-ups
  15 pull-ups
  25 SDHP
  30 burpees
  800m run/1000m row

  Reply
• Bryan Says:
  June 24th, 2009 at 1:34 am

  Not a bad program at all, Spec. Looking forward to it. It’s been a while since I’ve been on the rower.

  B

  Reply
• cory Says:
  June 24th, 2009 at 7:29 am

  14:42 @187lbs that hurt after yesterday. Great WOD Coach, and another outstanding effort Matt D 14:26 I think. Yo killed me on the row every round.

  Reply
• dazeyjayme Says:
  June 24th, 2009 at 9:30 am

  Dang Amelia! I’m starting to think you are secrectly training us for a off road TRI…maybe on the 4th of July or something.

  Reply
• coacha Says:
  June 24th, 2009 at 10:46 am

  Matt Z. 14:16, 185lbs.

  Reply
• coacha Says:
  June 24th, 2009 at 4:39 pm

  coacha.. 14:56@190lbs. Nice WOD Spec! Dad

  Reply
• cory Says:
  June 24th, 2009 at 6:52 pm

  Sorry, I didn’t take the time to read before I said great WOD “Spec”. I just how HQ doesn’t spit out BWDL tomorrow because I’m stayin home if they do.

  Reply
• Meg Says:
  June 24th, 2009 at 7:51 pm

  27:29.. holy crap good one Spec. I’m smoked.

  Reply
• Brian Buchanan Says:
  June 24th, 2009 at 11:58 pm

  4 rounds or fridays upper body masacre and in NO WAY did hand stand push-ups help my bench!

  also pr of 315# as new 5-rep deadlift max

  Reply

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