Chad Edwards

chad@crossfitlocal.com
919-912-XFIT
               (9348)

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Workout of the Day

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.

Friday
Mar262010

Saturday March 27, 2010

CrossFit Local is hanging out for a pickup game of soccer after the Beginner's WOD tomorrow!  We'll meet at the fields across from East Chapel Hill High School on Weaver Dairy Rd at about 12:30pm.  Feel free to bring a friend and an extra soccer ball if you have one!  Can't wait to see yall there :)
 

"The Local 5-0"

5 Tire Flips

50 Double Unders

50 Squats

50 Pushups

50 Situps

50 Box Jumps

5 Tire Flips

Thursday
Mar252010

Friday March 26, 2010

HOW many Kettlebell Swings?


200 Kettlebell Swings for Time (
35/52)

Each time you rest (i.e. stop swinging), you must do a 100m Sandbag Sprint (15/25).

Wednesday
Mar242010

Thursday March 25, 2010

JERK IT

Push or Split Jerk  1-1-1-1-1

Blowout WOD:

21-15-9
Box Jumps
Burpees

Post loads and times to comments.

Tuesday
Mar232010

Wednesday March 24, 2010

IF you haven't emailed your schedules to Sarah, make sure to do that sometime this week!  Remembers to send in an email even if you have spoken about your schedule in the gym.

New Zealand Sectionals WOD #3

AMRAP 10 min:

5 Pwr Clean (110/155)

10 Pullups


The weight is heavy on this one... let's see what yall can clean!

Monday
Mar222010

Tuesday March 23, 2010

Members: The new CrossFit Local Schedule has been set! Please check you email and respond to our last few questions to choose your new class schedule.  We need EVERYONE to respond.
We will be starting the new schedule at the beginning of April.  Until then, refer to the Schedule Page for currrent class times.


For the first half of the class we will be working on bodyweight movements and skills.

WOD:
Row 2000m


Post times to comments.

Sunday
Mar212010

Monday March 22, 2010

Members: The new CrossFit Local Schedule has been set! Please check you email and respond to our last few questions to choose your new class schedule.  We will be starting the new schedule at the beginning of April.  Until then, refer to the Schedule Page for currrent class times.


"Running Christine"

3 Rounds:

Run 400m

12 Bodyweight Deadlifts

21 Box Jumps (20"/24")


Post loads and times to comments.

Friday
Mar192010

Saturday March 20, 2010

Black Jack was just the practice for what you will perform in Saturday's WOD!


Midwest Sectionals WOD 1

“The Air Force WOD”

Athletes will complete 4 burpees at the beginning of the WOD before moving onto the barbell work.  At the start of each minute, athletes will put the barbell down and complete 4 burpees before resuming the remainder of the WOD.  

Use a barbell (65/95)

20 Thrusters
20 SDHP
20 Push jerks
20 Overhead squats
20 Front squats


Post loads and times to comments.