July 5th, 2009

Monday WOD

“Fight Gone Bad!”
Three rounds for time of:
Wall-ball, 20 pound ball, 10 ft target (20 Reps)
Sumo deadlift high-pull, 75 pounds (20 Reps)
Box Jump, 20″ box (20 Reps)
Push-press, 75 pounds (20 Reps)
Row (20 Calories)

The endless road to fitness and health. Sweet effort Amy!

5 comments

July 5th, 2009

Sunday WOD

Coach A in WOD

135lbs. Shoulder To Overhead, 15.12.9.6.3
100lbs. Sand Bag Run Between Each Round, 150 Meters

Steve Blalock of the Charlotte Police Department and Myers Park resource officer puts in a solid "Randy" time.

5 comments

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- Day two is ready to begin! Can the leader hang on? Max clean & jerk is the first event! http://bit.ly/cfscnc 09:40:51 AM March 07, 2010 from HootSuite
- After two WODs AJ Moore & Shanna Duvall lead at the SC/NC CrossFit Sectionals! http://bit.ly/cfscnc 08:40:03 PM March 06, 2010 from HootSuite
- With the sandbag run finished, Brian Kost and Shanna Duvall lead the SC/NC Sectionals. http://bit.ly/cfscnc #crossfitgames 04:03:53 PM March 06, 2010 from HootSuite
- First women's heat of the 2010 SC/NC CrossFit Sectionals is about to begin!! 01:08:01 PM March 06, 2010 from HootSuite
- The calm before the storm! http://ow.ly/i/E5c 10:07:57 AM March 06, 2010 from HootSuite
- http://ow.ly/1eEup If you're free, join us tonight at the Tilted Kilt for casual social, 7PM. The SC/NC Sectionals are almost open! 11:46:54 AM March 05, 2010 from HootSuite

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