CrossFit Charlotte

SCHEDULE FOR THE NEXT TWO WEEKS:

Workout:
800m run/row 1000m

• 105 pound/75 pound front squat, 75 reps
• 20″ Box jump, 75 reps

800m  run/row 1000m

Breakup front squats and box squats any way you want.

Post times to comments.

Sue, Pam, Kerri, Cathy and John enjoying the outdoors.

“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

“Mary”
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post your choice of girls and rounds completed to comments.

Start of the 800m sprint. Who is that guy in front?

Four rounds, each for time of:
800 meter run

Rest as needed between efforts.

Post times for each round to comments.

Jake Hall getting back into CrossFit after the Football season.

Workout schedule: 6am, 7:30am, 5pm-8pm.

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Post time to comments

Steve Robertson get into the muscle-up club while home from college.

 ****THURSDAY AND FRIDAY SCHEDULE…..6AM, 7:30AM, 5PM-8PM.****

• 400m Run
• 30 Wallballs 20lbs. 10′ Target
• 30 Box jumps 20″

4 Rounds.

OR

Coach’s Challenge.

“Christine on Crack”

• 500m Row.
• 1 1/2 BW Deadlift 9 reps.
• 32″ Box jump.

3 Rounds.

Kelly and Coach A thinking, what the hell did we just do?

Complete as many rounds in twenty minutes as you can of:
Run 400 meters
15 L-Pull-ups
15 Hip Extensions

Post rounds completed to comments.

Gilberto demonstrates perfect mechanics during the jump phase of the clean & jerk.

Split Jerk/Push press

 1-1-1-1-1-1-1 reps

OR

1 rep max of Split Jerk/Push Press then:

 Complete 100 rep. Push press.

.60 Bike sprint penalty if you have to rest.

Post loads and times to comments.

Charlotte United U-16′s getting in some quality time together. Super effort guys!

Five rounds for time of:

• 275/185 pound Deadlift, 5 reps
• 10 Burpees

OR

Four rounds for time of:

• Body weight deadlift 21 reps
• 12 Burpees
• 400m Run/500m row/.60 bike sprint

Post time to comments.

CrossFit Charlotte is sponsoring a local children’s charity. Please bring one gift between the ages of 2-10, unwrapped to put under the tree. Thank you for you’re generosity!

HQ Rest day, try this one.

Deck of cards:

• Hearts: Pull-ups
• Spades: Push-ups
• Diamonds: Sit-ups
• Clubs: Overhead squats 45lbs. modify as needed
• Jokers: 20 Burpees

Face cards 10 reps, A’s 11 reps.

Ruth takes on the lateral jumps. Outstanding effort!

CrossFit Charlotte will be hosting two certifications this week. Level 2 will be Thursday and Friday, Level 1 on Saturday and Sunday. These are all day events so please read the following MODIFIED schedule. I will also post the Holiday schedule.

• December 18th &19th (Thursday and Friday): 6am., 7:30am, 5pm-8pm. Classes start on the hour and 1/2 hour!
• December 20th & 21st (Saturday & Sunday): Normal hours, but outside.
• December 24th (Christmas Eve): 9am-12pm.
• December 25th CLOSED. Merry Christmas.
• December 26th (Friday): 9am-12pm.
• December 27th (Saturday) CrossFit Open House at Coach’s House! 7pm-Till!
• December 31st (New Years Eve): 9am-12pm.
• January 1st (News Years Day): 12pm only.
• January 2nd (Friday): 9am-12pm.
• Weekend schedules are normal hours.