Crossfit Charlotte-Blog

Nov
15
Monday WOD 151116
By Ken Albert Martinez

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I should have stayed home and ate cake.

CrossFit Warm Up

Run 400 meters
Sampson stretch
15 squats
15 hip extensions
15 sit-ups
15 push-ups
15 pull-ups
5 HSPU or 30 second static hold.

WOD

Complete as many rounds in 20 minutes as you can of:

75/55 pound Deadlift, 10 reps
75/55 pound Hang power clean, 8 reps
75/55 pound Push-press, 6 reps
Rx+ 95/65 lbs.

Stretch/Hydrate


hours

Monday

-

7:00AM - 8:00AM

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5:30AM - 6:30AM

-

9:00AM - 8:00PM

Tuesday

-

9:00AM - 8:00PM

-

5:30AM - 6:30AM

Wednesday

-

9:00AM - 8:00PM

-

5:30AM - 6:30AM

-

7:00AM - 8:00AM

Thursday

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9:00AM - 7:30PM

-

5:30AM - 6:30AM

Friday

-

9:00AM - 7:00PM

-

5:30AM - 6:30AM

Saturday

-

7:00AM - 12:00PM

Sunday

-

9:00AM - 12:00PM


 

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