CrossFit Charlotte

“Helen”

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Post time to comments.

The fire breathers gather after the WOD.

** New time to get in a WOD: Tuesday, Thursday at 12 noon.**

Complete as many rounds in 20 minutes of:

3 Ground to Overhead, 135/75lbs. (adjust wts. as needed)
6 Burpees
9 Pull-ups

If you want to replace Ground to Overhead with Snatch use same weights.

HQ: Snatch 1.1.1.1.1.1.1

Coach A. will coach up the snatch on the hour.

Matt Z. is finally seeing the results of a stricked Palio/Zone diet.

550 meter run
50 Slamballs, 30#/20#
700 meter row
50 Kettlebell swings, 24#/16#
1 mile bike sprint
50 Box jumps, 24″/20″

Post Times to comments.

Good looking Sunday crowd. Nice work everyone!

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

**Adjust weights as needed**

Post rounds completed to comments.

Amy loves her 6am. WOD’s.

“Angie”

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

Brian at full extention during a squat clean.

For time:
135 lb Squat clean, 10 reps
50 GHD Sit-ups**
135 lb Squat clean, 8 reps
40 GHD Sit-ups**
135 lb Squat clean, 6 reps
30 GHD Sit-ups**
135 lb Squat clean, 4 reps
20 GHD Sit-ups**
135 lb Squat clean, 2 reps
10 GHD Sit-ups**

**Sub wt’d abmat situps.

Post time to comments.

Josh demonstrates a GHD sit-up.

Tuesday, Thursday at 12 noon. Starting today.

“Dirty 30″
30 Squats
30 Box Jumps
30 Toes to Bar
30 Kettlebell Swings
30 Burpees
30 Pull Ups
30 Wall Balls

Post time to comments.

Eric Carpenter does his post WOD stretch.

Five rounds for max reps of: (Adjust wts. as needed!)
Body weight bench press
Pull-ups
Body weight back squat

If the weights are too much:

As many rounds in twenty minutes of:

5 Pullups
10 Pushups
15 Air Squats

Post reps for all three exercises in all rounds.

New couples deadlift record. Koeloe 505lbs., Jackie 300lbs. 805lbs. total. Awesome!

Deadlift: 1 rep max then:

3 Rounds of:
500 meter row
12 Body weight deadlift
21 Box jumps

HQ Deadlift 1-1-1-1-1-1-1 reps

Post loads and times to comments.

Tony and Bill feel the wath of "Fran" during last weekends level 1 certification.