Shoulder Press 1-1-1-1-1-1-1 reps
OR
“Coach’s challenge”
Find 1 rep max then:
Complete 100 reps of shoulder press. Every time you rest complete 1/2 mile bike sprint.
75lbs./60lbs. (scale as needed)
Post loads and time to comments.

Joe Hager putting his back into the workout. Sweet effort!

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“Tabata Something Else”
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps from all 32 intervals to [...]

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8am. Coach’s workout:
Deadlift 3-3-3-3-3 reps
9am. CFC workout:
“Chief”
With a 1 minute rest between sets complete as many rounds in 5 three minute sets of:

3 Power cleans 135lbs/85lbs.

6 Push-ups

9 Air squats

Post loads or rounds to comments.

Cheryl gives the thumbs up.

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THIS WEEKENDS FREE WORKOUT WILL BE HELD SATURDAY AT CROSSFIT CHARLOTTE AT 9AM FOR FIRST TIMERS. BRING FRIENDS, FAMILY, NEIGHBORS AND/OR CO-WORKERS AND GET YOUR WEEKEND STARTED OFF RIGHT. THE WORKOUT IS SCALABLE SO ALL LEVELS OF FITNESS ARE WELCOME! FOR FURTHER INFORMATION PLEASE CONTACT ANDY AT 704.519.6693 OR e-mail at coacha.
Complete as many rounds in [...]

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“MURPH”

1 Mile run

100 Pull-ups

200 Push-ups

300 Squats

1 Mile run

Partition reps any way you want, I suggest 20 rounds of “Cindy”. 5-10-15reps

Just happy to be able to CrossFit!

HQ WOD
“Nate”
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
Post rounds completed to comments.

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CrossFit Charlotte’s youngest kipper.
 http://www.youtube.com/watch?v=6APm0BTPLV8
“Mr. Joshua“
Five rounds for time of:

Run 400 meters

30 Glute-ham sit-ups

250 pound Deadlift, 15 reps

Post time to comments.

Cameron demonstrates the assisted rope climb.

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WOD
“Lynne”
Five rounds for max reps of:
Body weight bench press
Pull-ups
Post reps for both exercises in all rounds.
OR
Coach’s challenge!

Now that’s chest to the floor….

…..and knees to elbows. Nice work Tony Folsom!

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HQ rest day, make up, make up one or try this one by Fireman Dave.

SDHP 21.15.9

Overhead squats 21.15.9

GHD sit-ups 42.30.18

Run 400m

3 Rounds

Tara demonstrates full extension of the knees and hips at the top of her Thrusters.

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Three rounds for time of:
21 Knees to elbows
1 1/2 pood Kettlebell swing, 21 reps
21 Push-ups
15 foot Rope climb, 3 ascents
20 inch Box jump, 21 reps
21 Back extension
Walking lunge, 150 ft
Post time to comments.

Mandy Cutts accelerates to the top of the 20" box.

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“Refined Carbohydrates”, Robb Wolf, CrossFit Nutrition Seminar – video [wmv] [mov]
HQ WOD 
Clean and Jerk 1-1-1-1-1-1-1 reps
CFC WOD
Dumbell Bear (1/2 BW)
“ One round”

5 Dead lifts

5 Hang power cleans

5 Front squats

5 Push press

Start each round on the minute for 20 minutes.
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Charlotte United Soccer getting in some off season training at CrossFit Charlotte.

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