CrossFit Charlotte

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!

“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 comments.

Sean learning the mechanics of CrossFit. Nice work!

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.

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 20 minutes of:

24″ Box jumps 15 reps

1.5 Pood  kettlebell swing 12 reps

115lbs. Push press 9 reps

OR

“Coach’s Challenge”

2 Pood KB swing 9 reps

32″ Box jump 6 reps

135lbs. Clean/jerk 3reps

Chris tackles the the rope climb. Sweet effort!

“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.

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.

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!

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.

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.

“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.

Post loads to comments.

Charlotte United Soccer getting in some off season training at CrossFit Charlotte.