HQ rest day, make up or try this one.
- Weighted Burpees. 35#/25# dumbell
- Burpee box jump. 20″
- Burpee pull-ups.
21.15.9
Little Ms. Q.
****CONGRATULATIONS TO CHARLOTTE FIREFIGHTER MICHAEL QUINN AND THE NEW ADDITION!****
October 14th, 2008
Wednesday
6 comments
October 14th, 2008
Tuesday
HQ WOD
For time:
135 lb Squat clean, 10 reps
50 GHD Sit-ups
135 lb Squat clean, 8 reps
40 GHD Sit-ups
135 lb Squat clean, 6 reps
30 GHD Sit-ups
135 lb Squat clean, 4 reps
20 GHD Sit-ups
135 lb Squat clean, 2 reps
10 GHD Sit-ups
CFC MOD WOD
3 Rounds 35.25.15 of:
- 45lbs. Squat jumps.
- Pull-ups (use bands if not kipping)
- GHD sit-ups
- 400m Run
Post time to comments.
Geoff tries Coach’s new WOD. "The BFP"
October 12th, 2008
Sunday
HQ WOD
Seven rounds for time of:
75 pound Shoulder Press, 21 reps
21 Back extensions
CFC WOD
Just add some cardio to the HQ WOD, how tough can that be?
Post time to comments.
Jeremy is one intense guy!
October 10th, 2008
” Suffer on Saturday”
CFC WOD
For time:
- 100 Squats
- 90 Double Unders (or 3:1 singles)
- 80 Push ups
- 70 Sit ups
- 60 Jumping Pull ups
- 50 Kettlebell swing 1/1.5 pood
- 40 Back Extensions
- 30 Box Jumps (24″/20″)
- 20 Wallball shots 14/24 10′ target
- 10 Burpees
Alex Wood of Audrey Kell HS performing the 24" box jump.
October 10th, 2008
Friday
THIS WEEKENDS FREE WORKOUT WILL BE HELD SATURDAY AT CROSSFIT CHARLOTTE AT 9AM FOR FIRST TIMERS. 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 e-mail coacha [Email address: coacha #AT# crossfitcharlotte.com - replace #AT# with @ ].
8am Advance class, 9am CFC WOD
HQ WOD
“Mr. Joshua“
Five rounds for time of:
Run 400 meters (row 5oom)
30 Glute-ham sit-ups (ab-mat sit-ups)
250 pound Deadlift, 15 reps (modify weigth as needed)
Post time to comments.
SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki.
Sue, Wil and Greg Clewis performing the Tsunami wave.
October 8th, 2008
Thursday
HQ WOD
“Erin“
Five rounds for time of:
40 pound Dumbbells split clean, 15 reps (modify weight as needed or modify exercise with Thrusters 95lbs./65lbs.)
21 Pull-ups (use bands if you can not kip)
Post time to comments.
Dumbbell split clean - video [wmv] [mov] 
Enlarge image
Canadian Army Master Corporal Erin Doyle, 32, was killed in a firefight August 11th, 2008 in the Panjwaii District, Kandahar Province, Afghanistan. He is survived by his wife Nicole and his daughter Zarine.
October 8th, 2008
Wednesday
HQ WOD
“Ryan”
Five rounds for time of:
7 Muscle-ups (2 for 1 modified) or (21 pull-ups, 21 dips)
21 Burpees
Each burpee terminates with a jump one foot above max standing reach. (we will do them against the wall).
Maplewood, Missouri Firefighter, Ryan Hummert, 22, was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call. He is survived by his parents Andrew and Jackie Hummert.
CFC WOD
- 500 meter Row
- 15 3/4 BW Squats
- 30 Back extensions
3 Rounds
Post times to comments.
Brian B. is one tough CrossFitter. Sweet mechanics!
October 6th, 2008
Tuesday
HQ rest day, Try this one!
50 Tsunamis.
15 Burpees.
3 15′ Rope assents.
25 24″ Box jumps.
3 Rounds.
Post times to comments.
Best wishes to Megan from everyone at CrossFit Charlotte. You will breeze through basic training!
October 6th, 2008
Monday
HQ WOD
Weighted pull-ups 1-1-1-1-1-1-1 reps
Post loads and body weight to comments.
CFC WOD
2 Minutes Bench press. 95lbs./65lbs. kettlebell swing. 1.5/1 pood.
400m Run
1 Minute Bench/kettlebell swing
800m Run
30 second Bench/kettlebell swing
1600m run
Post reps and total time to comments.
