CrossFit Charlotte

David gets his muscle up.

Dynamic Warm-up

WOD

Run 800 meters
Row 250 meters
Run 600 meters
Row 500 meters
Run 400 meters
Row 750 meters
Run 200 meters
Row 1000 meters

After bash: mobility

Happy Birthday Eleanor!

Dynamic Warm-Up

• Find deadlift weight

WOD

5 Rounds for time of:

• 5 Dead lifts, 295/185lbs
• 7 Bar face burpees
• 9 Toes to bar

After bash: 150 double unders or 3 minutes trying

Optical illusion. Is the DB suspended?

Dynamic Warm-Up

WOD

Tabata Jackie

• Row
• Thruster, 45/35lbs
• Pull-ups

8 rounds of each, 20 seconds of work followed by 10 seconds of rest. Only 10 second rest between movements. Total reps for score.

After bash: weighted dips 3.2.1.1.1.1.1

New ropes for Taryn to climb!

10am WOD only

Complete 200 kettle swings, 24/16kg

1 Hill sprint at the top of each minute

Joel looking strong!

Saturday schedule:

• 8:30 & 9:30 workout. (9:30 class is first 20, rest go at 10am) Thanks!
• 9am Intro class with Jill

Dynamic Warm-Up

WOD

Four rounds of:

In 4 minutes run 400 meters, with remaining time AMRAP DB ground to over head. 45/30lbs

Rest 1 minute.

After bash: 100m walking lunge (with DB optional)

Hip extensions

Dynamic Warm-Up

• WOD movements

WOD

For Time

• 10 Rope ascents, 15′
• 20 Back squats, 225/135lbs
• 30 Hand stand push-ups
• 40 Calorie row

After bash: 50 sit ups

Supporting Team Crossfit Charlotte at the Regionals.

Dynamic Warm-Up & WOD movements

WOD

“Kelly”

Five rounds for time of:

• Run 400 meters
• 30 Box jump, 24/20 inch box
• 30 Wall ball shots, 20/14 pound ball

*Three rounds modified version*

After bash: Foam rolling

Intensity in front of the pull-up rig.

Dynamic Warm-Up

3 rounds of

• 5 deadlifts
• 5 hang power cleans
• 5 push jerks
• 5 clean & jerks

WOD

Cean & jerk

• 1.1.1.1.1.1.1

After bash: jog a mile

Congrats to the 2013 CrossFit Charlotte Team. 23rd best team in the Mid Atlantic!

Dynamic Warm-Up

• CrossFit one

WOD

Complete 20 (males)/15 (females) rounds for time of:

• 5 Pull-ups
• 10 Push-ups
• 15 Squats

* Try it with a vest*

After bash: Mobility

• 1 shoulder mobility
• 1 Hip mobility

Robin is awesome in the overhead press.

Dynamic Warm-Up

With a bar complete three rounds of:

• 5 deadlifts
• 5 hang power cleans
• 5 front squats
• 5 push jerks

WOD

5 rounds of:

• 5 DB deadlifts
• 5 DB hang power clean
• 5 DB push jerks
• 5 DB squats

5 working sets, build up to max weight. Rest as needed.

After bash: 30-50 wt’d hip extensions, 25lb