CrossFit Charlotte

Two big events this weekend with CrossFit Charlotte athletes. Spencer Hendel will compete for one of six spots for the CrossFit games in the South East Qualifier and David Bowman will compete this Saturday in the Fireman Challenge. Spencer will be in Columbus, Ohio and David will be closer to home here in Monroe, NC. Let’s cheer on both these guys this weekend!

CFC
Complete as many rounds in 20 minutes of:
135lbs. Floor to chest, 10 reps
Burpee, 10 reps
HQ
Power clean 1-1-1-1-1-1-1 reps

Post loads or rounds to comments.

Herb trying to keep up with his two sons, Ryan and Andrew.

Concept 2 Rowing Day.

8 Rounds of:
Row 45 seconds, rest 15 seconds
Rest 3 minutes
8 Rounds of:
Row 45 seconds, rest 15 seconds
Rest 3 minutes
8 Rounds of:
Row 45 seconds, rest 15 seconds
Rest 3 minutes
Post total meters to comments.

Coach A and Paul B. hang out after a 1000 meter row race. Paul won by 2 seconds with a 3:12.

CFC
5 rep Back Squat max
Then:
50.40.30.20.10
Lunges
Sit-ups (abmat or GHD)
HQ
Back Squat 5-5-5-5-5 reps

Post loads to comments.

If you ever make me do that again I will #&*% you.

HQ
Four rounds, each for time of:
800 meter run

Rest as needed between efforts.
CFC
800 meter run
50 Slamballs, 30/20lbs.
800 meter run
50 Pull-ups
800 meter run
50 Wallballs, 20/14lbs. 10′ target.
Post times for each round to comments.

Mike, Jon and David knock out 50 45lbs. thrusters.

135lbs/95lbs. Ground to overhead, 15 reps.
70lbs/55lbs. Farmers walk, 100 meters.
Rope shakes, 50 reps.
135lbs/95lbs. Ground to overhead, 12 reps.
70lbs/55lbs. Farmers walk, 100 meters.
Rope shakes, 50 reps.
135lbs/95lbs. Ground to overhead, 9 reps.
70lbs/55lbs. Farmers walk, 100 meters.
Rope shakes, 50 reps.

Early morning rope shakes. Outstanding effort!

“Dirty 30″
30 Squats
30 Box Jumps 24″
30 Sit Ups
30 KB swings 55 lbs.
30 Burpees
30 Pull Ups
30 Wall Balls 20 lbs
Storm through it everyone. I would like it to be a repeatable workout to show progress.
Post time to comments.

Jeff performing the perfect burpee. Mechanics are essential for efficiency and safety.

CFC
Complete as many rounds in 20 minutes of:
95lbs/65lbs Push press or push jerk, 15 reps
30 Air squats

HQ
Push Jerk 1-1-1-1-1-1-1 reps
Post loads to comments.

Coach A does not have to yell out the time any more. Sweet! Clock by Muscle Driver.

CFC
200 meter run/250 meter row
Max pull-ups reps (use bands if modified)
200 meter run/250 meter row
Max Bench press reps 135lbs./95lbs. (modify wt. as needed, 15-20reps first round)
Total pull-ups and bench press in 20 minutes, if the run starts before the 20 minute complete the lift and count towards total reps.
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.

Cameron, Amber and Matt get after the slam ball.

Front squat 3-3-3-3-3 reps
OR
Front squat 3 rep max one time then:
70% 3 rep max front squat, 10 reps
Back extension 25 reps
Bike sprint, .6 mile
4 Rounds for time.
Post loads to comments.

Crowders Mountain Challege. Great climb everyone!