CrossFit Charlotte

HQ 

For time:
50 Ring Dips
Run 400 meters
50 Push-ups

Run 400 meters
50 Handstand push-ups
Run 400 meters

***Substitutions: 2 for 1 jump dips, assisted HSPU or seated shoulder press.

CFC

For time:

• 50  Slamballs
• Run 400 meters
• 50 Shoulder press
• Run 400 meters
• 50 KB Swings
• 400 meters

Post time to comments.

Ryan Hagen and Priscilla Pepper perfecting the Snatch at the O-lift seminar.

Z does a muscle-up at Venice Beach, CA.

 

Check out the pictures from this past weekend O-lift seminar.

http://picasaweb.google.com/TeamGaWeightlifting/CrossFitWeightliftingSeminarCharlotte09#

HQ 

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

CFC:

4 Rounds of:

• Wallball, 30 reps
• Pull-ups, 15 reps
• Row 500 meters

• Squat clean 1-1-1-1-1-1-1 reps
• or
• Squat cleans 3.3.3.3.3
• or
• Squat cleans 5.5.5.5.5

Post loads to comments.

Coach A will teach squat cleans to the beginners.

The first CJ Stockel O-Lift seminar. Great job everyone!

• Double unders 2 minutes
• Tabata air squats 8 rounds (total)
• 20′ Box jump 2 minutes
• Bike sprint arms only 2 minutes
• Tabata push-ups 8 rounds (total)
• Pull-ups 2 minutes
• Double unders 1 minute
• Tabata air squat 4 rounds (total)
• 20″ Box jump  1 minute
• Bike sprint arms only 1 minute
• Tabata push-ups 4 rounds (total)
• Pull-ups 1 minute

Post total to comments.

Nothing like performing in front of a crowd. CrossFit Charlotte wins the first Affiliate competition.

3 rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters

Post time to comments.

Spencer Hendel and Matt Zastrow take on "Filthy 50" during the Affiliate challenge.

 8am, 8:30am

Seven rounds for time of:
95 pound Sumo-deadlift high-pull, 10 reps
10 Ring dips or BW bench press

Post time to comments.

CFC 9am

3 Rounds for time of:

• 100 meter farmers walk
• 200 meter sprint
• 100 meter farmers walk
• 50 Air squats

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• Tonight at 7 pm CrossFit Charlotte takes on Ultimate CrossFit and CrossFit Fort Bragg in the first North Carolina affiliate challenge. Come watch and enjoy the WOD’s. Enjoy he camaraderie and bring an appetizer to pass, Coach A has the drinks.
• Tomorrow CrossFit Charlotte will be hosting CJ Stockel Olympic lifting seminar starting at 9am. Saturday WOD’s will be at 8am and 8:30am. 9am. class will be outside only.

“Fran”

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post time to comments.

Amanda receiving the bar in the power position.

Friday night from 7pm-9pm. come watch CrossFit Charlotte take uptown rival Ultimate CrossFit and CrossFit Fort Bragg. Two events will be performed by each contestant. Enjoy some liquid refreshments and the friendly competition.

HQ rest day, make up day or try this one:

5 Rounds of:

500 meter row

20 Wallball shots, 20/14lbs. @ 10′ target

20 Dumbell Split jerk

• 10 reps right. arm, alternating legs.
• 10 reps left arm, alternating legs.

Sheila determined to complete her jump ring dips.