CrossFit Charlotte

Group med-ball warm-up.

WOD

5 Rounds of:

• 10 Power clean, 135/95lbs.
• 15 Wallballs, 20/14lbs @ 10/9′ target
• 20 Kettlebell swing, 24/16kg.

After bash: Mobility

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Burpee over the box jump Danny.

Warm-up: 3 rounds
30 DU
10 Overhead squats
10 chest to bar

WOD

2 Rounds of:

• Run 800 meters
• Row 1000 meters

After bash: 5 minutes of:
5 pullups, 10 pushups, 15 squats

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One up, one down.

Warm-up: 3 rounds

• 10Pistals
• 10 HSPU

WOD

• 21 DB Ground to overhead, 45/30lbs
• 2 Hill sprints
• 18 DB Ground to overhead, 45/30lbs
• 2 Hill sprints
• 15 DB Ground to overhead, 45/30lbs
• 2 Hill sprints
• 12 DB Ground to overhead, 45/30lbs
• 2 Hill sprints
• 9 DB Ground to overhead, 45/30lbs
• 2 Hill sprints
• 6 DB Ground to overhead, 45/30lbs
• 2 Hill sprints
• 3 DB Ground to overhead, 45/30lbs
• 2 Hill sprints

After bash: Foam rolling

Eleanor Rose 135lbs deadlift. WOW!

Warm-up:

• Run 400 meters

3 Rounds of:

• 12 Hip extensions
• 12 Wall squats (theropy)

WOD

Deadlifts max effort

• 9.7.5.3.1.1.1.1.1

After bash:

• 3 Rope ascents, 15 ‘
• 21 Calorie row
• 2 Rope ascents, 15′
• 15 Calorie row
• 1 Rope ascent, 15′
• 9 Calorie row

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Mason overhead in a rescent WOD.

Warm-up: 3 rounds

• 10 step ups
• 10 Toes 2 bar
• 10 KB swings

WOD

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

• Chest-to-bar pull-up
• Box jump, 30/24 inch box
• GHD sit-up

After bash: 100 presses, 45/35lbs

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Glute mobility after the WOD.

Warm-up: Burg.

WOD 10am only

Complete AMRAP in 20 minutes of:

• 95/65 Snatch, 7 reps
• 14 Ring push-up (sub hand release push-ups)
• Run 200 meters

After bash: 10 Hill sprints

O-lift 11am

5 Rounds of:
“Clean Complex” 5 Clean Deadlift, 4 Muscle Clean, 3 Power Clean, 2 Squat Clean, 1 Jerk
(Build to the heaviest set possible, rest as long as needed between sets)

Double under Queen graduate!

Warm-up: WOD movements

WOD 8:30, 9:30am

20 DB hang squat cleans, 45/30lbs

30 Box jumps, 24/20″

40 Pull-ups

50 Kettlebell swings, 24/16kg.

60 Burpees

After bash: Skill and drill your weakness for 5 minutes.

Break out: 10:30am

2 Couplets

25 Wallballs/30 pulls, 3 rounds

No rest 

50 DU/ 7 squat snatch, 135/95lbs, 3 rounds

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Mark’s overhead walk. Awesome work!

Warm-up: Bear complex, 3 rounds of five reps each

deadlift/hang powerclean/push jerk/back squat/push press

WOD

5 Rounds of:

• 135/95 pound deadlift, 12 reps
• 50′ overhead walk, 135/95lbs
• 135/95 pound hang power clean, 9 reps
• 50′ overhead walk, 135/95lbs
• 135/95 pound push jerk, 6 reps

After bash: Double unders, 100 reps or 2 minutes of trying.

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Reverse hypers.

Warm-up: 3 rounds

• 30 second POSE rope jump
• 10 muscle snatch
• 3 wall walks

WOD

For time: Run 800 meters

10 rounds of the couplet:

• Knees to elbows, 10 reps
• Hug-a-twinky, 10 reps (reverse hyper)

Run 800 meters

After bash: Hip mobility

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Alex getting a little help from the blue band.

Warm-up: 3 rounds

5 Burpees

10 Bulgarian splits

15′ rope ascent

WOD

Back squat: 10.8.6.4.2.2.2

After bash: 200 meter prowler push, 70/50lbs (curb 2 curb)

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Sammy in the set for the overhead press.