WOD
Four rounds, each for time of:
800 meter run
Rest as needed between efforts.
Post times for each round to comments.
May 6th, 2008
Tuesday
WOD
“Elizabeth”
21-15-9 reps of:
Clean 135 pounds
Ring dips
Post time to comments.
Damn we look good!
May 6th, 2008
MONDAY
CFC WOD
“Wil’s 16th B-day WOD”
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16 Wallballs
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16 Box jumps
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16 Slam balls
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16 Sunamis
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1600m Run
Shelly give’n everything she has. Great job!
May 4th, 2008
Sunday
Do the WOD with Coach A @ 11am
12pm regular scheduled class.
CFC WOD “Burpees, Burpees, Burpees”
Run 400m before each round.
15.12.9
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Wt. burpees
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Box jump burpees
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Pull-up burpees
Post times to comments.
Everyone is looking good before the Marine Challenge at the White Water Center.
May 3rd, 2008
Saturday
8am HQ WOD
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Post loads to comments.
9am CFC WOD
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Run 400m
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2 Rope climbs
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Row 500m
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100m Farmer’s walk
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Bike .66
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15 Burpees
3 Rounds
Get’er done at CrossFit Charlotte.
May 2nd, 2008
Friday
THIS WEEKENDS FREE WORKOUT WILL BE HELD SATURDAY AT CROSSFIT CHARLOTTE AT 9AM. BRING FRIENDS, FAMILY, NEIGHBORS AND/OR CO-WORKERS AND GET YOUR WEEKEND STARTED OFF RIGHT. THE WORKOUT IS SCALABLE SO ALL LEVELS OF FITNESS ARE WELCOME! FOR FURTHER INFORMATION PLEASE CONTACT ANDY AT 704.519.6693 OR VIA [Email address: coacha #AT# crossfitcharlotte.com - replace #AT# with @ ].
SATURDAY HQ WOD @ 8AM.
WOD“Murph“ For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile RunPartition 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.
***MURPH CAN BE MODIFIED***
Post time to comments.
MK gets her first kipping pull-up. Nice!
April 30th, 2008
Wednesday
HQ WOD
Complete as many rounds in twenty minutes as you can of:
65 Pound Thruster, 10 reps
10 Pull-ups
OR
CFC WOD
- 75lbs. Pound SDHP, 10 reps
- 15 Push-ups
- 2o Sit-ups
Post rounds completed to comments.
24" Box jump.
April 28th, 2008
Tuesday
***FREE WORK OUTS THIS WEEK @ PEAK FITNESS 6PM. SOUTH TRYON LOCATION ONLY****
HQ WOD
Run 5K
CFC WOD
3 Rounds:
400 meter run
30 box jumps
30 kettlebell swings (men use 24 kgs, ladies use 16 kgs)
Post time to comments.
Monday night at CrossFit Charlotte.
April 27th, 2008
Monday
WOD
Thruster 1-1-1-1-1-1-1 reps
Rest
Tabata mash. 8 rounds each.
Thrusters (75lbs./45lbs.)/pull-ups
Post loads and total reps. to comment.
