CrossFit Charlotte

Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

For those that were gone all weekend:

• 500m Row
• Sit-ups 30 reps (ab-mat)
• Back extention 25 reps
• 1 1/2/1 pood Kettlebell swing 20 reps

4 Rounds

HS/MS program:

Burgener warm-up

Snatch 5.5.5.5.5

Post time to comments.

Sheila and Kat are the original 9am. group. You girls are looking marvelous!

“Barbara”

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Post time for each of five rounds to comments.

CFC WOD……….Obviously something different from yesterday.

• .6 Bike sprint
• 115lbs. Thruster 12 reps
• 20″ Box jump 21 reps

4 Rounds

Maxine "CrossFit Total" 425lbs.Over 4x her BW. Ruff!

HQ Only @ 8am or 10am

“CrossFit Total”

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

CFC WOD @ 9am

Tabata something else plus (come find out)

Post total to comments.

Charlotte Rugby looking good in their first WOD.

If anyone is interested in the Marine Buddy Challenge at Beatty Park in Matthews on Febuary 7th please contact coacha@crossfit.com or just make a comment. I will send two teams from CrossFit Charlotte.

 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 email coacha@crossfitcharlotte.com

 HQ rest day, makeup day or try this one:

21.15.9

• Kettlebell swing  24kg/16kg. (Challenge wt. 2 pood)
• Slamball  30lbs./20lbs (Challenge wt. 40lbs.)
• Box jump 24″/20″ (Challenge ht. 32″)
• Doubleunders  (4 to 1)

Rest 5 minutes

2K/7 minutes time trial

Post times to comments.

One handed HSPU by Amelia. Sweet!

Well, looks like our original 500K goal wasn’t quite ambitious enough.  One million meters is within our reach.  I need to get yesterdays and today’s numbers, but after Tuesday, we were only 37K short of a one million pace!  Let’s be sure to get on those rowers and get in some meters!  Wouldn’t want to fall just short, now would we? :: grin ::

Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

Let trailing knee gently kiss the ground on each lunge.

Post time to comments.

Chris Githmark performs the kipping pull-up. Outstanding effort!!

For time:
HQ

15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups

OR

CFC

“Dirty Thirty”

• 30 Air squats
• 30 Sit-ups (GHD or Ab-mat)
• 30 Box jumps 24″/20″
• 30 Kettlebell swing 24kg./16kg.
• 30 Burpees
• 30 Pull-ups
• 30 Wallballs 20lbs./14lbs. 10′ target

Challenge wts.

1. 32″ BJ
2. 2 Pood KB

Post time to comments.

Coach Hales (Butler HS.) Steve Blalock (Resource officer Myers Park HS) feeling the dynamics of the virtual shovel.

Did someone borrow a pair of 45lbs. bumper plates. If you did please return them. Thanks, Coach A.

“Mr. Joshua”

Five rounds for time of:
Run 400 meters/Row 500 meters
30 Glute-ham sit-ups (ab-mat modified)
250 pound Deadlift, 15 reps (modify wt. as needed)

Post time to comments.

Coach A hanging out with Bert Sorin and Jeff of Sorinex Fitness equipment.