CrossFit Charlotte

Make up day or try this one:

“Dave and Matt challenge”

• 155/105lbs. Dead lift, 10 reps
• 24/20″ Box jump, 10 reps
• 20/10lbs. Push-ups, 10 reps (rest wt. on your back)

10 rounds

“Brian B. and Bill D. challenge”

• 20lbs. vest

Post times to comments.

Great effort out of the Steel Creek gang.

“Karen”

For time:
150 Wallball shots, 20 pound ball

Post time to comments.

Nothing quite beats a Sunday workout. Awesome everyone!

CFC

“Partner WOD”

• 400 meter run
• 1.5/1 pood kettlebell swing, 10reps.
• 35/20lbs. dumbell shoulder press, 10reps.
• 24/20″ box jump, 10 reps.

While one person is running 400m the other completes as many rounds of the three exercises. The person running starts the exercises where their partner ends up. The team that completes the most rounds in 25 minutes wins!
HQ

“Lynne”

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

Sue working on her split jerk. Nice!

Next week Monday-Thursday CrossFit Charlotte will offer a 12pm. class in Peak Fitness at their Steel Creek location. You do not have to be a Peak member!

CFC

30.25.20.15 of:

• Wallball 20/14lbs. 10′ target
• Jump pull-ups

Each round do:

• 100′ Lunge wt’d 25/15lbs. (rack position)

400m Run 

4 Rounds for time.

HQ

For time:
225 pound Deadlift, 21 reps
Run 800 meters
225 pound Deadlift, 15 reps
Run 800 meters
225 pound Deadlift, 9 reps
Run 800 meters

Post time to comments.

Matt fell over and he can not get up. Just kidding, outstanding effort !

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.

4 Rounds for time:

• 25 Back extensions
• 50′ Broad jumps
• 200 meter sprint
• 50′ Broad jumps
• 25 GHD sit-ups

Bryan keeping score.

CFC

5 Rounds of:

• 10 Body weight deadlifts
• 10 Burpees

Run 400 meters

5 Rounds of:

• 10 Bench press
• 10 Pull-ups

Run 400 meters

HQ

Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Post time and number of sets to completion.

The Carnage of "Murph"

Over head strength day for those who did Murph, if you are looking for a metcon Coach A can accommodate you!

21.18.15.12.9.6.3

• Push press 115lbs/75lbs.
• Box jump 32″/24″

HQ

Split Jerk 1-1-1-1-1-1-1 reps

Post loads to comments.

"Murph" with a vest. Where is Amanda’s vest?

Crossfit Charlotte is now offering satellite classes in the Steel Creek area at Peak Fitness. If you are interested please contact coacha@crossfitcharlotte or  Amelia @ 704.519.9626

“Murph”

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

Modify if needed: 1/2 Murph

Post time to comments.

Buddy Lee has nothing on Mike Rose.