CrossFit Charlotte

CFC
400m Run
20 GHD Wallballs
25 Hip Extensions
30 Box Jumps
3 Rounds for time.

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.

Sue Hill loves her Deadlifts.

10.9.8.7.6.5.4.3.2.1 OF:
Thrusters 115/85lbs
Kettlebell Swings 24/16kg
Burpees

Coach Harper has the face of determination.

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

Complete as many rounds in 20 minutes as you can of:
Handstand push-ups 5 reps
Bench press 135 pounds, 10 reps
Push press 95 pounds, 15 reps
Dips 20 reps

Post number of rounds completed to comments.

Andrew and Ryan Auger perfect the deadlift during a CrossFit Sport session.

Darn those HQ rest day workouts!
For time:
50 Wall-ball shots
50 Pull-ups
35 Wall-ball shots
35 Pull-ups
20 Wall-ball shots
20 Pull-ups

Use 20 pound medicine ball launched to a target ten feet above the ground.

Post time to comments.

Spec Snatch.

CFC
4 Rounds for time of:
400 Meter sprint
Hang power snatch, 10 reps
Knees to elbows, 20 reps
HQ
Hang power snatch 1-1-1-1-1-1-1-1-1-1 reps

Post loads and times to comments.

CrossFit Wallball Shots.

2 Rounds for time of:
50 Wallball Shots, 20/14lbs.
40 Double Unders.
30 Kettlebell Swings, 24/16kg.
20 Lunge one arm Dumbell Press steps (alternate Weight to other hand after 10 steps), 35/20lbs.
10 Box Jumps 24″/20″

Ben and Ryan hammer out some air squats.

3 Rounds Of:
50 Air Squats
21 Pull-ups
10 Ground to Overhead 135/95lbs.

Brad Hess, owner of MuscleDriver USA, looking sweet with the squat clean in the receiving position.

400 Meter Lunge
Sprint 400 Meters

Chest to bar pull-ups.

4 Rounds Of:
21 KB Swings
15 Box Jumps
100 Meter Sprint
12 Pull-ups
100 Meter Sprint
Post Times To Comments.

There’s something stuck in my #*&! Nice work Cory.

800 Meter Run
Slamball, 50 reps
Push press, 20 reps
Slamball, 35 reps
Push press, 35 reps
Slamball, 20 reps
Push press, 50 reps
400m Run

Jake Hall during his CrossFit Football workout. Super effort!