Crossfit Charlotte-Blog

Oct
07
Saturday 161008 WOD
By Patricio Manayan

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Chris working on his weakness, running and pull-ups. Awesome work!

Saturday classes, 8:30 and 9:30am

Warm-up

Run 400 meters then 3 rounds of:

10 squat jumps, 45/35 lbs BB
10 shoulder press 45/35 lbs. BB
10 stiff leg deadlifts 45/35 lbs. BB
14 KB swings, 7 Rt. arm/7 Lt. arm

WOD

21.18.15.12.9.6.3

Dumbbell squat clean, 45/30 lbs
Kettbell swing, 32/25 kg.

After bash

300 yard shuttle run
rest 5 minutes
300 yard shuttle run


hours

Monday

-

7:00AM - 8:00AM

-

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

-

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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