CrossFit Charlotte

Tabata mash:

Deadlift/Burpees

rest 1 minute

Slamball/Handstand push-ups

Record lowest number completed of each exercise and add them up for total reps completed.

Coach A and Mike Rose still can not figure out what they just did.

Complete as many rounds in 20 minutes of:
5 Power clean (ground to shoulders), 135lbs.
10 Box jumps, 20″
15 Push-ups

Can always do HQ: 1.1.1.1.1.1.1 reps, Hang power clean

Post rounds or loads to comments.

Kinger show his appreciation for the workout.

Have some fun and add weight to the lunge, chest to bar pull-ups and toes to bar sit-ups.
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

Post time to comments.

Koeloe is #1 in the 1000 meter row challenge. 3:10!

“Karen”

For time:
150 Wallball shots, 20 pound ball

Post time to comments.

Ann Bloom gives it her all every time!

400 meter run
24kg/16kg Kettlebell swings, 50 reps.
30 Box jumps, 20″
1000 meter row
30 Box jumps, 20″
24kg/16kg Kettlebell swing, 50 reps.
400 meter run

CrossFit Charlotte says good bye to Jackie. She will continue her WOD’s in the Black Box, New York City.

Any one interested in a quicky at 12pm please reply to comments. There has been some interest. Thanks Coach A.

CFC
Push Press 1 rep max then:
400m Run
95lbs. Push Press, 21 reps
12 Pull-ups

OR

HQ
Push Press 1-1-1-1-1-1-1 reps.

Post loads to comments.

Mom Hendel looking sweet with dumbell ground to overhead during her workout.

Double-under for 2 minutes
Sit-up for 2 minutes
Double-under for 90 seconds
Sit-up for 90 seconds
Double-under for 1-minute
Sit-up for 1-minute
Double-under for 30 seconds
Sit-up for 30 seconds

Post numbers of sit-ups and double-unders to comments.

1000 Meter row challenge. Beat Paul B. 3:12

Stephanie DiLiegro demonstrates "getting out of the pool". Sweet effort Steph!

“Tabata What Ever”

Straight Bar Jump Muscle-ups (could be fun)
Rest 1 minute
Overhead Squats
Rest one minute
Sumo Deadlift High Pull
Rest one minute
Vertical Jump (jump 1ft above reach)
Rest one minute
Hill Sprints (record lowest speed)

Add the lowest number completed of each exercise. Highest score wins!

HQ is always an option!

AM crew on top of the world!

5 Rounds for time of:
15 Kettlebell snatch right
15 Kettlebell snatch left
15 Burpees

Priscilla puts the assisted ring dip into her workout.