Coach A’s workout:
Deadlift 1 rep or 3 rep max, then:
As many rounds in 15 minutes of:
Row 250 meters
185lbs/135lbs Deadlift, 12 reps
Hand stand push-ups, 6 reps (sub seated dumbell press for HSPU)
Run or Row 5 K
or
One of this past weekend’s fun WODs
Post time to comments.
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Post time to comments.
3 Rounds for time of:
400 Meter Sprint
100 ft. Wt’d Overhead Lundge, 45lbs. plate
30 Double Unders
15 Burpees
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
CFC WOD
CrossFit Charlotte “300″ Chipper Workout.
25 Pull-ups
50 Deadlift, 135/95lbs.
50 Push-ups.
50 24′ Box jumps
50 Toes To Bar
50 Kettlebell Snatch 16kg, 25 Rt./25Lt. Hand.
25 Pull-ups
HQ
30 Muscle-ups for time
Post time to comments.
If you cannot do the muscle-ups do 120 pull-ups and 120 dips.
Saturday’s essential class will also include a workout. Anyone from Peak or Matthews club is welcome. Please sign up in comments if you are attending. Thank you, Coach A.
Hang power clean 1-1-1-1-1-1-1 reps
OR
Hang Power Clean max effort one time then:
1 min max effort HPC, 135/95lbs.
1 min max effort ring dips
Rest 1 min
3 Rounds
Post loads and total reps to comments.
“Nancy”
5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
Post time to comments.
3 Rounds for time of:
400 meter run
30 Sandbag step-ups
30 Kettlebell swings
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