CrossFit Charlotte

Friday WOD

Pull-up mania!

WEEKEND SCHEDULE:Saturday:
8am, 8:45am, 9:30am, 10am High school $5 workout and Yoga!
Sunday: 11am, 11:45, 12:30pm.
Monday: 8am, 9am only.
Warm up:
Crossfit 1
Strength:
Shoulder to overhead, 1 rep max
Workout:
50 Tsunami shakes
10 Man makers, 35/20 pound dumbells
40 Tsunami shakes
10 Man makers, 35/20 pound dumbells
30 Tsunami shakes
10 Man makers, 35/20 pound dumbells
20 Tsunami shakes
10 Man makers, 35/20 pound dumbells
50 Tsunami shakes
10 Man makers, 35/20 pound dumbells

Post max effort and time to comments.

This entry was posted on Thursday, September 2nd, 2010 at 9:04 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.

5 Responses to “Friday WOD”

• Coach A Says:
  September 2nd, 2010 at 9:11 pm

  Man makers: hold DB’s in each hand, pushup pull right DB to arm pit, pushup pull left DB to arm pit stand up and jump high enough for hips to open up. That’s one!

  Reply
• Mandy Says:
  September 2nd, 2010 at 10:52 pm

  I hope that is a typo and you mean 20 tsunamis and not 200!!!

  Reply
• Andy Hendel Says:
  September 3rd, 2010 at 7:04 am

  typo, thanks!

  Reply
• Coach A Says:
  September 3rd, 2010 at 8:55 pm

  Coach A…14:53

  Reply
• Kelly Says:
  September 3rd, 2010 at 9:16 pm

  Kelly….15:32

  Reply

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