Sep
21
2009
Monday WOD
Shoulder Press, 1 rep
Push Press, 3 reps
Push Jerk, 5 reps
5 Rounds, increase weight with each set to find max.
Rope climb skill work.
Post max weight to comments.
Sep
20
2009
Sunday WOD
30.25.20 of:
Slamball
Plyo Push-up
Slamball Clean
Finish with a 400 meter run with slamball
Post times to comments.
Cameron returns to CrossFit Charlotte for a WOD.
Sep
18
2009
Saturday WOD
6 Rounds for time of:
21 Kettlebell swing, 24/16kg.
15 Tire jumps, 26″
200m Run
HQ between 6:30-7:30am. All other times we will do the WOD above.
Post times to comments.
Nelson increases his work capacity with the kipping pullup.
Sep
18
2009
Friday WOD
Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions
Post time to comments.
Jamie shows her intensity during the front squat in a resent WOD.
Sep
16
2009
Thursday WOD
“Daniel”
For time:
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps *Will sub for sore legs!
800 meter run
95 pound Thruster, 21 reps *Will sub for sore legs!
400 meter run
50 Pull-ups
Post time to comments.
Koeloe takes the first step towards HSPU.
Sep
15
2009
Wednesday WOD
Make up day, Coach’s Challenge or try this one.
You Have 20 Minutes To Complete As Many Rounds Of The Following:
400 Meter Run
135 Bench Press For max Reps.
Adjust Weights as Needed.
Post Max Reps Of Bench Press.
Jack completes his first "Annie".
Sep
14
2009
Tuesday WOD
Front Squat 3 rep max then:
10 Rounds For Time Of:
95/65lbs. Front Squat, 10 reps
20/14lbs. Wallball, 10 reps
(adjust wt. as needed)
HQ: Front Squat 3.3.3.3.3
Post loads and times to comments.
Brad knocks out some box jumps. Awesome effort!
Sep
13
2009
Monday WOD
“Annie”
50-40-30-20 and 10 rep rounds of:
Double-unders (modified is over and back on the 20″ box)
Sit-ups
Post time to comments.
Laboring on Labor Day!
Sep
13
2009
Sunday WOD
Complete as many rounds in 20 minutes of:
15 Body weight deadlift
30 Calorie row
30 Back extensions
HQ: “Diane”
Post time to comments.
Ann Shaughnessy looking sweet during "toes to bar". Awesome!
Sep
13
2009
Saturday WOD
3 Rounds for time of:
400 meter run
30 Box jumps
20 Burpees
10 DB Ground to overhead
Post times to comments.
Zoe finding out what CrossFit is all about.
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