This blog is an important part of the CrossFit Local community. Daily WODs will be posted here, and we encourage athletes to post their times and comments to share with your fellow CrossFitters.
Don't forget that we are starting the new schedule this week. Check the Schedule page for details!
A little bit old school...
Row 1000m/Run 800
21 Thruster (55/85)
15 Pull-ups
Row 750/Run 600
18 Thrusters
12 Pull-ups
Row 500m/Run 400m
15 Thrusters
9 Pull-ups
Rest 2 min between each round and time each round separately. Post rounds to comments.
Hey Locals - Saturday we are going to go to a wine tasting at the Weaver Street Market in Carrboro (goes from 1pm to 5pm). For anyone who is interested, we are meeting at Local at 1pm and driving over to the Weav. We would love everyone to wear there Local shirt, as we are planning on doing a body weight WOD or two on the grass and then enjoy some wine together :)
And the perfect sunny Saturday WOD...
"HELEN"
3 Rounds:
Run 400m
21 Kettlebell Swings (35/52)
12 Pullups
We've done the Local hefty version. Now let's tackle the real one!
Post loads and times to comments.
Hey Locals - tomorrow we are going to go to a wine tasting at the Weaver Street Market in Carrboro from 1 to 5. For anyone who is interested we are going to meet at Local at 1pm and drive over to the Weave. We would love everyone to wear there Local shirt as we are planning on doing a body weight WOD or two on the grass and then enjoy some wine together :)
It's a good Friday folks!
5 Rounds:
30 sec Handstand Hold
10 Pushups
15 Air Squats
Post times to comments.
"KING KONG"
3 Rounds for Time:
1 Deadlift (325/455)
2 Muscle Ups
3 Squat Cleans (185/250)
4 Handstand Pushups
APRIL FOOLS!
I think some of you caught on. The workout above is NOT our workout of the day. We're still giving your bodies a bit of a break this week, and King Kong doesn't quite fit into that ;)
Our actual WOD is...
4 Rounds:
25 Situps
10 Jumping Lunges
Run 200m
Post loads and times to comments
For Time:
10 Push Presses (65/95)
15 Front Squats (65/95)
20 Push Ups
25 Wall Ball (14/20)
30 Air Squats
Again, we are lightening the load this week with some non-weighted workouts. We'll be lifting some again next week!
5 Rounds:
Row 500m at 85-90%
Rest as needed between rounds and keep row times consistent.
*This is a reminder that we are still on the OLD schedule this week. Refer to the schedule page on our website for clarification. You can also email Sarah or Becky with questions.
We're going to lighten up the WODs this week to give our muscles a bit of recovery time before hitting it hard again!
3 Rounds:
Run 400m
10 Pullups
Post times to comments.
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