CrossFit Charlotte

Wednesday WOD

Five rounds for max reps of: (Adjust wts. as needed!)
Body weight bench press
Pull-ups
Body weight back squat

If the weights are too much:

As many rounds in twenty minutes of:

5 Pullups
10 Pushups
15 Air Squats

Post reps for all three exercises in all rounds.

New couples deadlift record. Koeloe 505lbs., Jackie 300lbs. 805lbs. total. Awesome!

This entry was posted on Wednesday, September 23rd, 2009 at 7:22 amand 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.

10 Responses to “Wednesday WOD”

• Coach A Says:
  September 23rd, 2009 at 7:25 am

  Bucky let me know when you want to do this one. I will give a chance to redeem youself. Coach A

  Reply
• Chrissy Mitchell Says:
  September 23rd, 2009 at 8:03 am

  WOW! Great job Koeloe & Jackie!!

  Reply
• David Says:
  September 23rd, 2009 at 8:03 am

  PEAK:
  20 OVERHEAD SQUATS 95/65
  25 KNEES TO ELBOWS
  30 DIPS
  3 ROUNDS

  Reply
• dina Says:
  September 23rd, 2009 at 8:39 am

  Koeloe, Jackie AWESOME job!!!!

  Reply
• cory Says:
  September 23rd, 2009 at 8:54 am

  Great work Matt D 3:04 and Brendon 3:38. I’m not sure wh it uploaded in low res, but i will try to fix it later.

  http://www.youtube.com/user/jcworf#play/uploads/0/bmHAnrCoGuo

  Reply
• Michelle Says:
  September 23rd, 2009 at 9:26 am

  Wow great job!!

  Reply
• Paul Says:
  September 23rd, 2009 at 1:09 pm

  Sweet deads both of you! Now we need to go head to head in the 1000m Row here soon! I want the record back!

  Reply
• Coach A Says:
  September 23rd, 2009 at 5:41 pm

  jeremy hq 197 @185 pds

  Reply
• Coach A Says:
  September 23rd, 2009 at 6:44 pm

  Coach A….289@195lbs.
  Buck…305@145lbs.

  Reply
• Josh Elmore Says:
  September 23rd, 2009 at 7:42 pm

  308@155

  Reply

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