CrossFit Charlotte

Taking flight.

Saturday schedule

• Workout times 8:30, 930am
• Intro class with Jill 9am

WOD

200 meter prowler buy in, 100/60lbs

Then

• 155/105 pound clean and jerk, 10 reps
• 50 hip extensions
• 155/105 pound clean and jerk, 8 reps
• 40 hip extensions
• 155/105 pound clean and jerk, 6 reps
• 30 hip extension
• 155/105 pound clean and jerk, 4 reps
• 20 hip extension
• 155/105 pound clean and jerk, 2 reps
• 10 hip extension

Casey and her man maker.

Dynamic Warm-Up

• WOD movements

WOD

For time:

• 100 ft walking lunge
• 50 push-ups
• 50 double unders
• 25 knees to elbow
• 5 rope ascents, 15ft
• 50 box jumps, 24/20″
• 25 overhead squats, 65/45lbs
• 25 L-pulls
• 50 sit-ups

After bash: 2 minute accumulative static squat bottom position

John making his way across the parking lot.

Dynamic Warm-Up: snatch progressions

WOD 3 rounds for time of:

• Run 800 meters
• 95/65 pound hang power snatch, 21 reps.

After bash: mobility quads and hams

Do you see what I see JJ.

Dynamic KB Warm-Up, 10 reps each movement

• Deadlift
• Front squat
• SDHP
• Squat clean
• Swing
• Push press rt/lt
• Snatch rt/lt

WOD

12 minute AMRAP of:

• 15 Deadlift, 155/105lbs
• 15 GHD sit-ups
• 15 Kettlebell swings, 24/16kg

After bash: 150 DU or 3 minutes trying

Going HAM on Sunday!

Dynamic Warm-Up

3 rounds of

• 5 front squats
• 5 push press
• 5 thrusters
• 5 L-pulls

WOD

“Super Jackie”

• Row 1000 meters
• 50 thrusters, 45/35lbs
• 30 pull-ups
• Row 750 meters
• 35 thrusters, 45/35lbs
• 25 pull-ups
• Row 500 meters
• 20 thrusters, 45/35lbs
• 20 pull-ups

After bash: mobility shoulder and hip

Dynamic Warm-Up/medball clean and jerk/war up to your first set of 5.

WOD

Dumbell clean and jerk, 5.5.5.5.5

Go heavy ground to overhead!

After bash: work 10 minutes on a weakness.

Day in the Northeast regionals. Deadlift/box jump.

Schedule

• Level 1 9-5pm
• WOD 10am

WOD

10 Rounds of:

• Run 200 meters
• Alternating 15 kettle SDHP, 24 kg/sit-ups

Running with mom.

Saturday schedule:

• Level one 9-5pm
• WODs 830/930am
• Intro class with Jill 9am

WOD

7 Rounds of

• 7 man makers, 35/25lbs
• Lunge with DB
• 7 box jumps, 30/24″
• Lunge with DB

Now that’s a pull.

Dynamic Warm-Up: Kettlebell warm-up, 10 reps each of the following.

• Deadlift
• SDHP
• Squat
• Squat clean
• KB swing
• Press rt/lt
• Snatch rt/lt

Five rounds for time of:

• 75 pound Push press, 25 reps
• 50 Double-unders

After bash: 30 L-pulls

Alia and Gen racing down the hill.

Warm-Up: snatch progressions

WOD

3 rounds for time

• Run 400 meters
• 75/55 pound power snatch, 15 reps
• 9 Hand stand push-ups

After bash: 15 muscle-ups or 30 progressions