CrossFit Charlotte

For time:
Row 1000 meters
95/65 pound barbell Thruster, 21 reps
21 Pull-ups
Row 750 meters
95/65 pound barbell Thruster, 15 reps
15 Pull-ups
Row 500 meters
95/65 pound barbell Thruster, 9 reps
9 Pull-ups

Modify weights as needed!

OR JOIN COACH CLEWIS IN HIS BIRTHDAY WOD:

** Filthy 55 **

Post time to comments.

Now that was an awesome WOD!

Tabata sit ups (8 rounds)
Run 1 mile
Tabata sit ups (8 rounds)

* Tabata is 20 seconds of work, 10 seconds rest.

Post total time and total sit ups.

Meg learns to kip. Lookout!

Complete the following for time:
500 meter row
20 Wallballs
10 Pull-ups
500 meter row
35 Wallballs
20 Pull-uops
500 Meter row
50 Wallballs
30 Pull-ups

HQ always an option.
Weighted pull-ups 1-1-1-1-1-1-1 reps

Post loads and body weight to comments.

OJ, Kinger and Koeloe join the muscle-up club. NOT!

Four Rounds For Time Of:
400 Meter Run
30 Step Overs, 20″ Box
15 Dumbell Pusyh Press, 40lbs/25lbs.

HQ Always An Option
Post time to comments.

Team 6am. Awesome effort!

After Sundays workout CrossFit Charlotte will help kerri pack her moving truck. Lets show our CrossFit community spirit and lend her a helping hand. Thank you, Coach A.

Overhead Squat 3-3-3-3-3 reps

OR

Overhead Squat 3 rep max then:

“Nancy”
400m run
15 Overhead squats, 95/65lbs.
5 Rounds for time.

Post loads and times to comments.

National Guard Cadet Meg Tucker. Looking good!

Make up day or try this one:

135/75lbs. Ground to overhead, 10 reps.
Over the bar, 10 reps.
Back extentions, 30 reps.

3 Rounds for time or as many rounds in 20 minutes.

Post times to comments.

Ben getting some love from Max after the WOD.

50 Kettlebell swings, 1 pood (16kg)
30 GHD sit-ups
200 meter run
35 Kettlebell swings, 1 1/5 pood (24kg)
25 GHD sit-ups
400 meter run
20 Kettlebell swings, 2 pood (32kg)
20 GHD sit-ups
800 meter run

**If you can not go up in weight with the kettlebell stay with the same kettlebell (24/16kg).

HQ is always an option. “Nate”

9 am. getting after it!

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Post rounds completed to comments.

Future Navy Seals, Matt and Ryan.

“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

“Mary”
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post your choice of girls and rounds completed to comments.

MK showing great form on her lunge.