CrossFit Charlotte

Run 10 K

OR

Balls/Balls/Balls

50.35.20

• Wallball
• Slamball
• Kettleballs

Post time to comments.

Myers Park HS baseball getting ready for the upcoming season. Nice work guys!

Three rounds for time of:
24″ Box jump, 50 reps
185 pound Deadlift, 21 reps
30 Pull-ups

Post time to comments.

Kathy Dunn takes on the DB push press. Outstanding work!

“Nasty Girls”

3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps

WATCH THE WOD WITH SOME OF OUR HIGH SCHOOL STARS.

[youtube]http://www.youtube.com/watch?v=eHbwazoF-_A[/youtube]

OR

“Coach’s modified WOD”

• Row 500m/bike sprint .60mile
• 50 Air squats
• 21 Kettlebell swings 1.5/1 pood

3 Rounds

Post time to comments.

Eleanor Rose sub’n knees to elbows. Sweet effort!

A. Olympic lift seminar has been postponed till February 14th.

B. First Paleo-Zone nutrition  seminar.  1pm. Sunday, Dec. 14th. Should last about 1 hour. Free to members. $5 non-members. Bring a chair!

C. Check schedule for next week. Reduced hours next Thursday, Friday for the Level 2 certification.

HQ rest day, try this one.

7/7/7

• Pull-ups
• Lateral jumps (over & back is one) 20″
• Slamball 30lbs./20lbs.
• DB push-press 35lbs./20lbs.
• Knees to elbows
• Wallball 20lbs./14lbs.
• Burpees

7 exercises, 7 reps, 7 rounds.

Post tmes to comments.

Kelly Hargett and Coach A. get a WOD in at CrossFit Wilmington before the CrossFit nutrition certification seminar.

“Annie”

50-40-30-20 and10 rep rounds of:
Double-unders
Sit-ups

OR

Friday’s WOD in Raleigh on Coach’s & Kelly adventure.

• 400m Run
• Kettlebell swing 1.5/1 pood
• Med-ball clean 20lbs./14lbs.
• Box jump
• 9.12.15.21

Post time to comments.

Cory gets after it in the 6am group. Cory is also getting ready for the up coming level 1 cert.

O-LIFT SEMINAR HAS BEEN MOVED BACK TO FEB. 14TH. IF YOU CAN NOT ATTEND ON THIS DATE I WILL REFUND YOUR MONEY. SORRY FOR THE INCONVENIENCE. COACH A.

HQ

Clean and Jerk 1-1-1-1-1-1-1 reps

Coach’s challenge: (CrossFit Cherry Point)

Run 400m

21 SDHP 75/45lbs.

21 Thrusters 75/45lbs.

5 Rounds

Post loads or times to comments.

Kyle Rx’s his first "Fran" Sweet effort!

Complete as many rounds in twenty minutes as you can of:
15 Pull-ups
15 Ring push-ups
15 Back Extensions
15 GHD Sit-ups

Post rounds completed to comments.

6am. never looked better!

HQ rest day, try Dina’s challenge:

In three minutes complete as many reps as you can of:

• 200 meter run
• Pull-ups
• 200 meter run
• Push-ups
• 200m run
• Back ext.
• 200m run
• Sit-ups
• 200m run
• Burpees
• 200m run
• wallball
• 200m
• slamball

Jeff B. Jr. completes his first WOD with muscle-ups. Nice!