Feb 6 2012

Tuesday 120207

Warm-up: 9 essential movements 3x, muscle snatch instead MB clean.

WOD

Ten rounds for time of:

135 pound Deadlift, 15 reps

15 Hand release push-ups

Afterbash: 50 DU, 50 situps

Post times to comments.

Jenn and her Baby doing the WOD. Awesome!

Jenn and her Baby doing the WOD. Awesome!

 


Feb 5 2012

Monday 120206

Warm-up: CrossFit 1/WOD movements

WOD Early start with this one.

Kelly

Five rounds for time of:

Run 400 meters

30 Box jump, 24/20 inch box

30 Wall ball shots, 20/14 pound ball

Modified WOD 3 rounds.

Afterbash: Mobility

Post time to comments.

Kat in a recent work out.

Kat in a recent work out.


Feb 4 2012

Sunday 120205

Warm-up: Burgner

WOD

21.18.15.12.9.6.3

Hang power clean, 95/65 lbs

Toes 2 bar

Post times to comments.

O-lift: 11am

CrossFit Charlotte at the Suoer Bowl.

CrossFit Charlotte at the Suoer Bowl.


Feb 3 2012

Saturday 120204

Saturday timeline.

Group class: 8, 8:45 and 9:30am

CrossFit kids (6-11 age group) 10:15am

Breakout: 10:30 warm-up, 11am

Warm-up:

WOD

Cindy

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

5 Pull-ups

10 Push-ups

15 Squats

Post Rounds to comments.

Breakout WOD’s

WOD #1

7 OHS, 105/75lbs.

7 Chest 2 Bar

7 Rounds

WOD #2

21.15.9

32/24kg KB swing

GHD wallball sit-ups, 10/6lbs

Push press, 95/65

Darren PR's at 365lbs. 355lbs in this pic. Awesome!

Darren PR’s at 365lbs. 355lbs in this pic. Awesome!


Feb 2 2012

Road to Spring Break Begins

Warm-up:  1 round of bench mark metcon/deadlift mechanics

WOD 1

Deadlift 1 rep max

WOD 2

3 Rounds for time of:

Row 500 meters

30 Slamballs, 30/20lbs

21 Box jumps, 20″

Afterbash: Foam roller

Post load and time to comments.

Joe keeping his lower lumbar curve!

Joe keeping his lower lumbar curve!


Feb 1 2012

Thursday 120202

Warm-up: Agility/WOD movements

WOD

Fran

Three rounds,

21-15- and 9 reps, for time of:

95/65 pound Thruster

Pull-ups

Afterbash: Shoulder mobility

Post times to comments.

Pamela teaching the gymnastic class.

Pamela teaching the gymnastic class.

 

 


Jan 31 2012

Wednesday 120201

Warm-up: Pose technique/WOD standards

WOD

Complete AMRAP in 24 minutes of:

Run 400 meters

15 SDHP, 95/65lbs

15 Bar facing burpees

Run 400 meters

15 Wallballs, 20/14lbs

15 Hip extension, 15lbs

Afterbash: 5 minutes skill and drill what you suck at.

Post rounds to comments.

The load.

The load.


Jan 30 2012

Tuesday 120131

Warm-up: CrossFit 1/WOD standards

WOD

12 Minute AMRAP of:

20/15′ Rope ascent, 1 rep (5/3 assisted)

30″/24″ Box jump, 6 reps

75/55lbs Hang power snatch, 12 reps

Afterbash: Mobility, Shoulder/hip flex

Post rounds to comments.

Bob takes it to "DT". Strong work!

Bob takes it to "DT". Strong work!


Jan 29 2012

Monday 120130

Warm-up: Medball/WOD standards

WOD

Complete AMRAP in 18 minute of:

9 DB squat clean thrusters, 45/30lbs.

12 GHD sit-ups

15 Kettlebell swings, 24/16kg.

Afterbash: Handstands/HSPU

Post rounds to comments.

Taryn, Kristine and Lori in the spot light.

Taryn, Kristine and Lori in the spot light.


Jan 28 2012

sunday 120129

Warm-up: WOD standards

WOD

“DT”

5 Rounds of:

155/105lbs Deadlift, 12 reps

155/105 Hang power clean, 9 reps

155/105 Push jerk, 6 reps

O-Lift class 11am

Post time comments.

Kristen pressing during a recent WOD.

Kristen pressing during a recent WOD.