Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions
Charlotte Rugby:
7 Deadlift
7 Burpees
As many rounds in ten minutes
9 Thrusters
9 Lateral hops
As many rounds in ten minutes
Move immediately to the second group after 10 minutes. Count total rounds in 20 minutes.
Post time to comments.

Theo works out on the new outside pull-up bars. Sweet!

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“Nicole”
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
Post number of pull-ups completed for each round to comments.

Nobody gets near Amanda during the WOD without Max’s permission.

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Amelia will host a Pose clinic this weekend at CrossFit Charlotte. Please use this comment page to sign up. The clinic is from 10am to 2pm, $25 members, $40 nonmembers.

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“Fight Gone Bad!”
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break [...]

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“Deadly Dina”

The lasting mark of a CrossFit workout.

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500m Row
30 Slamballs 30/20lbs.
30 Box jumps 20″
4 Rounds
Post times o comments

Man that F’n tire kicked my ass. Strong work George!

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CrossFit Charlotte will be hosting a level 1 certification, but our normal weekend schedule remains the same. Saturday 8am or 9am (newbees 9am), Sunday 11am or 12pm.

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10 rounds for time of the beach workout:
10 Pull-ups
10 Ring dips
10 Hammer curls (hang muscle clean)
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Brian and Bill do the WOD with a 20lbs. vest.

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Four rounds, each for time of:
800 meter run/1000 meter row
MAX EFFORT EACH TIME!
Rest as needed between efforts.
Example: 1:1 rest interval. (4 minute run/4 minute rest)
There is also a 6am challege if you want more than sprint!
Post times for each round to comments.

Jeremy B-day WOD:15 ring pushups,12 GHD situps,6 tire flips. Rounds in 34 minutes. 9rds. [...]

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HQ
Front squat 3-3-3-3-3 reps (max weight 3 reps. 5 rounds).
CFC
Front squat 3 reps. max 1 round
Then 4 rounds of:

15 Front squats (70% 3 rep max)
30 Abmat sit-ups
Row 500 meters

Post loads to comments.

Amber gets her first straight bar muscle-up. Outstanding!

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