CrossFit Charlotte

Sunday WOD

Coach A — Sun, 21 Mar 2010 00:45:21 +0000

For time:
Row 1K
40 pound Dumbbell snatch, 50 reps
Row 750m
40 pound Dumbbell snatch, 35 reps
Row 500m
40 pound Dumbbell snatch, 20 reps

These are one-arm squat snatches, alternating arms.

Post time to comments.

Prissy, Amber and Cameron helping out at the sectionals.

Saturday WOD

Coach A — Sat, 20 Mar 2010 10:54:40 +0000

Complete as many rounds in 20 minutes of:

100 meter sled pull
21 Kettlebell swing, 24/16 kg.
50 meter sprint
21 Tire jumps
50 meter sprint

Post rounds and partial rounds to comments.

Claire demostating perfect form during her essentials class.

Friday WOD

Coach A — Fri, 19 Mar 2010 01:46:08 +0000

Main site or try this:

Three clean & jerks on the minute, 100 pull-ups. Workout is complete when you finish the pull-ups. Try it with a vest.

Post times to comments.

Prissy pulls her PR @ 300 pounds. Outstanding!

Thursday WOD

Coach A — Thu, 18 Mar 2010 00:45:57 +0000

Deadlift 1-1-1-1-1-1-1 reps
OR
Deadlift max 1-rep then:

500 meter row
12 body wieght deadlifts
21 box jumps

3 rounds for time.

Post loads and times to comments.

Celebrating St. Patty’s day with "Murph".

Wednesday WOD

Coach A — Wed, 17 Mar 2010 01:18:42 +0000

“Murph”

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

**Half “Murph” is always on the board for the first timers.**

Post time to comments.

Cory gets Jamie ready for the next event.

Tuesday WOD

Coach A — Tue, 16 Mar 2010 01:31:28 +0000

10 Medball cleans, 20/14 pounds
10 Burpees

10 Rounds for time.

Post times to comments.

Jalen experiences the benefits of the deadlift.

AFFILIATE TEAM

Coach A — Mon, 15 Mar 2010 17:31:59 +0000

It’s time to get ready for the affiliate qualifiers. The guys team is complete, with Tony D. Matt Z. and Matt D. The female team on the other hand is not. If you are interested in competing for the girls team please let coach a know. Remember you must be availible May 28-30 for regional qualifiers in Jacksonville Fl and July 16-18 in Aromas Ca.

Monday WOD

Coach A — Mon, 15 Mar 2010 01:05:05 +0000

Complete as many rounds in 20 minutes as you can of:
15 Back extensions
15 Knees to elbows
95/55 pound Overhead squat, 15 reps

Post rounds and fractions of rounds completed to comments.

Thanks to volunteers like CrossFit Charlotte’s own Paul Burnam the sectional games were a huge seccess.

Sunday WOD

Coach A — Sun, 14 Mar 2010 13:07:54 +0000

3 Rounds for time of:

500 meter row/400 meter run
75/45 pound sumo dead high pull, 30 reps
20″ box jump, 30 reps

Sheila does the assisted push-up, keeping knees of the ground and working on mid-line stablization.

Saturday WOD

Coach A — Sat, 13 Mar 2010 11:50:34 +0000

Complete as many rounds in 20 minutes as you can of:
Run 400m
40 Wallball shots, 20 pound ball

Post rounds and fractions of rounds completed to comments.

CrossFit Charlotte

Sunday WOD

Prissy, Amber and Cameron helping out at the sectionals.

Saturday WOD

Claire demostating perfect form during her essentials class.

Friday WOD

Prissy pulls her PR @ 300 pounds. Outstanding!

Thursday WOD

Celebrating St. Patty’s day with "Murph".

Wednesday WOD

Cory gets Jamie ready for the next event.

Tuesday WOD

Jalen experiences the benefits of the deadlift.

AFFILIATE TEAM

Monday WOD

Thanks to volunteers like CrossFit Charlotte’s own Paul Burnam the sectional games were a huge seccess.

Sunday WOD

Sheila does the assisted push-up, keeping knees of the ground and working on mid-line stablization.

Saturday WOD

Cathy’s way of relaxing after the workout.