CrossFit Charlotte

 NEW YEAR HOURS.

“Fight Gone Bad!”

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

When coach said keg, Stew was thinking of something completely different. College kids.

Yeah, Coach made me put my name to it.  Maybe he doesn’t think we’re up to the challenge?  The holidays are upon us, and that means cookies, ham, eggnog, alcohol, and other lovely “zone-friendly” (yeah right) goodies. So it would be a good idea for us to put in a little extra effort come January to help burn off those calories, don’t you think?

The challenge is simple.  In one month, the gym will row 500,000 meters.   We’ll have a clipboard up on the whiteboard, and every time you finish a row, write down your name, meters, and time.  All rowing counts, be it warm-up, in a WOD or just for giggles.  I’ll update our website every other day or so with our current distance.

In case you’re wondering, that comes out to 16,129 meters per day.  All it will take is 16 of us rowing 1,000 meters and change a day!

The gauntlet has been thrown down, let’s see what you’ve got!  Hey, it can’t hurt any  more than the burpee challenge, right? :: grins ::

Progress Spreadsheet Let me know if there are any errors in here that need to be corrected.  Sometimes it’s hard to read people’s handwriting.

• 25 Wallball 20lbs., 10′ target
• 15 Pull-ups

6 Rounds

OR

Coach’s challenge

• Keg clean & jerk 5 reps.
• Box jumps 24″ 10 reps.
• Sledge hammer 20lbs. 20 reps.

5 Rounds.

CFC trainer Paul Burnam swings the 20 pounder.

SCHEDULE FOR THIS WEEK:

Michelle visits from CrossFit Buffalo.

“Michael”

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments.

CrossFit Charlotte’s newest member. Nice effort Jillian!

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Post rounds completed to comments.

Getting ready to swing!

FRIDAY HOURS: 9AM-12 NOON, 3PM.

SATURDAY NIGHT: HOLIDAY PARTY AT THE HENDEL’S. FAMILY AND FRIENDS, 7PM. 

HQ Rest, makeup day or try this one.

200 meter farmers walk, 70lbs./45lbs. dumbells (if you drop the DB’s do 10 pushups).

Tsunamis 50 reps.

3 Rounds.

Post times to comments.

Cory and Kelly are CrossFit Charlotte’s newest Level 1 certified trainers. Congratulations!

Christmas day: 12:00 noon only for the diehards!

“Angie”

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

OR

12 days of Christmas if you missed Wednesday’s workout.

Post time to comments.

Merry Christmas everyone from CrossFit Charlotte!

TODAY’S HOURS: 9AM-12PM, LAST WOD 11:30AM, 3PM ONLY.

CHRISTMAS DAY 12 NOON ONLY

HQ

Back Squat 5-5-5-5-5 reps

OR

12 DAYS OR CHRISTMAS

Post loads or times to comments.

Level 1 cert getting ready for bottom to bottom Tabata squats.

SCHEDULE FOR THE NEXT TWO WEEKS:

“Eva”

Five rounds for time of: Modify as needed!!
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

OR

Eva’s little sister “Helen”

3 Rounds for time of:

• 400m Run
• 21 Kettlebell swings, 1 1/2 pood
• 12 Pull-ups

Post time to comments.

TJ of CrossFit Jacksonville and our David Bowman instruct the air squat.