CrossFit Charlotte

 ”Partner Burpee Challenge”

A two person team must complete the following:

100 Wt’d Burpees 40lbs/25lbs

75 Burpee box jumps 20″

50 Burpee pull-ups

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Arlene looking sweet with the weighted lunge.

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

For time: Bold is the 6am challenge
21 Hip-Back Extensions
Run 400 meters
18 Hip-Back Extensions
Run 400 meters/Row 500m
15 Hip-Back Extensions
Run 400 meters/Bike sprint
12 Hip-Back Extensions
Run 400 meters/50 Slamballs
9 Hip-Back Extensions
Run 400 meters
6 Hip-Back Extensions
Run 400 meters/Row 500m
3 Hip-Back Extensions
Run 400 meters/Bike sprint

Post time to comments.

Jar enjoying his run.

WOD

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

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Sue looking great with the push press.

Dry Fit T-shirts on sale today. Long and short sleeves with new CrossFit Charlotte design on the front. T-shirt company ordered the wrong shirt. Their mistake is our gain. All shirts $10.

Push Jerk 1-1-1-1-1-1-1 reps

OR

Push Jerk 1 rep max

Rest 5 minutes

“Karen”

150 Wallballs 20lbs. 10′ target

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9am "Happy Hour" What’s everyone drinking Coach?

CFC 

Complete as many rounds in 20 minutes of:

15 Overhead squats 75lbs./55lbs.

12 Lateral box stepovers 20″

9 Pull-ups

Post rounds to comments.

Jordan making his comeback from knee surgery.

For time:
Row 500 meters
115 pound Push press, 21 reps
Row 500 meters
115 pound Push press, 18 reps
Row 500 meters
115 pound Push press, 15 reps
Row 500 meters
115 pound Push press, 12 reps

Post time to comments.

Cathy and John turning the corner on the 400 meter run.

CFC

3 Rounds of:

• Farmers walk 100 meters 70lbs./50lbs.
• 100 meter back peddle, 100m sprint
• Farmers walk 100 meters
• 50 Box jumps 24″/ 20″

HQ 

Front squat 3-3-3-3-3 reps

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Controlled chaos.

CFC

“Crazy Jackie”

1000m row

• 50 Thrusters 45lbs.
• 30 Pull-ups

500m row

• 30 Thrusters 45lbs.
• 20 Pull-ups

250m row

• 20 Thrusters
• 10 Pull-ups

HQ

Joshie”

Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups

Post time to comments.

Mike and Jeff share thier toys.

Denton goes 2 for 1 on the assisted HSPU.

 

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

ZONE nutrition seminar at 10am, SATURDAY. Bring a chair!

“Fat Tabata”

40 seconds of work, 20 seconds rest.

4 Rounds of:

• Power band sprints
• Rope climb
• Deadlift 155lbs/105lbs. or modify as needed!
• Row