CrossFit Charlotte

 For time:                                               Modified:
45 Double-unders                                (lateral hops)
135 pound Squat clean, 45 reps         (modify wt. as needed)
45 Ring Dips                                          (2 for 1 jump dips)
45 Double-unders                                 (lateral hops)

Post time to comments.

* WPG2 CANNOT LOCATE GALLERY2 ITEM ID 2503 ** WPG2 CANNOT LOCATE GALLERY2 ITEM ID 2506 *

Deadlift 1-1-1-1-1-1-1 reps

OR

Deadlift max 1,3 or 5 rep

3 Rounds of:

• 500 meter row
• Body weight dead lift, 12 reps
• 20″ Box jumps, 21 reps

Post loads and times to comments.

Cat, Anthony Sr. and Anthony getting some on a Saturday morning.

FINAL LIST! PLEASE CHECK COMMENTS FOR LIST, IF YOU ARE NOT ON IT CONTACT  coacha@crossfitcharlotte.com  OR     704.519.6693.

“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.

Gil and Nick in a recent WOD.

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

400 Meter run

• 50 Box jumps 20″
• 30 Thrusters 75lbs/55lbs.

800 Meter run

• 30 Thrusters 75lbs./55lbs.
• 50 Box jumps 20″

400 Meter run

Matt battles the 2 pood.

Complete as many rounds in 20 minutes as you can of:
Row 250 meters
Sumo deadlift highpull 95 pounds, 21 reps
Pull-ups 15 reps

Post time or rounds to comments.

The five coaches.

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

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

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Try this:

5 Rounds of: Try to get heavier with each set.

• 1 Shoulder press
• 3 push press
• 5 Push jerks

OR

“Fireman Dave challenge”

Post loads or times to comments.

Denton does Booch’s ladder with 95lbs. thrusters. Your the MAN!

Please modify as needed!

Five rounds for time of:

2 pood Kettlebell swings, 25 reps
25 GHD Sit-ups
25 Back Extensions
25 Knees to Elbows

Post time to comments.

Jake Ferry demonstrates the push press. Outstanding effort!

Remember Coach A and Dina are from upstate New York and there is no amount of weather (snow) that will keep us from working out. So CFC is open today if you can make it in.

HQ rest day, make up or try this one:

5 Rounds of:

• 40lbs. Wt’d burpees 10 reps.
• 24″ Box jumps 15 reps.

Amelia works on her HSPU.