CrossFit Charlotte

“Michael”

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

HQ is Front squats.

Post times or loads to comments.

Mrs. Dina looking great with her push jerk.

“My hands are too F’n sore to do pull-ups WOD”
Same as below, but with wallballs!

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

Amber does clap push-ups during a football Metcon.

10.9.8.7.6.5.4.3.2.1 of:
Dead lift
Hang power clean
Push press

Big dog weight 135lbs. Adjust weight as needed!

Linda, AKA 3 bars of death can be done between 7:30-9am, 10am, 2pm, 7pm.

Bill D. back in action!

Three rounds of:
200 meter farmer’s walk, 70/50lbs.
50ft. overhead walking lunge, 45/25lbs.
Back extentions, 25 reps
50ft. overhead walking lunge, 45/25lbs.

Overhead lunge by Ric, Mike K. and David G. Awesome work!

Three rounds for time of:
800 meter run
30 Kettlebell swings, 2 pood/1 1/2 pood
30 Push press, 75lbs/55lbs.

HQ: 4 x 800 meter or 4 x 1000 meter row, rest as needed.

Post times to comments.

Steve and Ann Shaughnessy chill out with Max.

“Tabata Something Else”

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

5:30pm starts with the row. Sweet effort!

5 Rounds for time of:
500 meter row
12 Body weight deadlift
21 20″ box jumps

The Michelle’s. #1 family at CrossFit Charlotte!

5 rounds of:
10 Push jerk, 135/95lbs (modify wt. as needed, shoulders to overhead).
20 Toes to bar
30 Double unders

Post times to comments.

Jeremy workouts with the 45lbs. squat jump. Great effort!

5 Rounds of:
30 Kettlebell swings, 24kg/16kg.
15 Pull-ups

HQ is always an option!

Post times to comments.

Matt Benson hits the kipping pull-ups. Even the big guys can kip!