CrossFit Charlotte

“Barbara”

Five rounds, (number of rounds can be modified) each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Cookie hits the mother load with a 275lbs. push press.

[vimeo]http://www.vimeo.com/6516766[/vimeo]

Push Jerk or Push Press: 3-3-3-3-3 reps

OR

Push Jerk or Push Press: 1 or 3 rep max then:

3 Rounds for time of:
400m Run
95/65lbs. Shoulder to overhead, 21 reps

Post loads and times to comments.

CrossFit Charlotte’s two newest members; Jada Marie Hotchkiss and Kaitlin Kocylowski. Congratulations to Jeff and Mike!

Four rounds for time of:
100 ft Walking lunge, carrying 30/20 pound dumbbells (one in each hand)
24 inch Box Jump, 30 reps
30 pound Weighted pull-ups, 20 reps (modify wt. as needed)

Post time to comments.

Charlotte’s Rugby players, Jason and Jack get after some pull-ups during "Cindy".

Do to the holes in the wall from the balls, the WOD has been changed.

Rounds of 21-18-15-12-9-6 and 3 reps of:
Row (calories)
Kettlebell swing 1 1/2 pood
Toes to bar

Tony and Stephanie always encouraging each other.

MONDAY, LABOR DAY: 6am, 7am, 8am, 9am classes only.

Tabata You Gotta Be Kidding Me

8 Rounds: 20 seconds work, 10 seconds rest of:

Wallball
Pull-ups
Squats
Sumo Deadlift High Pulls

Record total reps.

Jack joins the muscle-up club.

MONDAY, LABOR DAY: 6am, 7am, 8am, 9am classes only.

6 rounds for time of:

Run 400 meters
25 Burpees

Set up under a bar that is one foot above your reach for the burpees. Jump and touch the bar for each burpee rep.

Post time to comments.

Charlotte Rugby player, Brian King ( AKA Kinger).

MONDAY, LABOR DAY: 6am, 7am, 8am, 9am classes only.

400 Meter run
Then 3 rounds of:
40/25lbs Dumbell ground to overhead, 15 reps
20″ Box jumps, 30 reps
Tsunami’s, 60 reps
400 meter run at the end.

HQ: Clean & Jerk 1.1.1.1.1.1.1

Post times and weights to comments.

The competition is crazy at 6am.

MONDAY, LABOR DAY: 6am, 7am, 8am, 9am classes only.

3 Rounds for time of:

250/175 Dead lift, 15 reps. (adjust wt. as needed).
15% Hill sprint, 10th mile.
50 ft. Burpee long jump.
32/20kg. kettlebell swing, 15 reps (adjust wt. as needed).
50 ft. Burpee long jump.

Post times to comments.

Sheila nails the squat clean.

MONDAY, LABOR DAY: 6am, 7am, 8am, 9am class only.

200 Meter Run
250 Meter Row
400 Meter Run
500 Meter Row
800 Meter Run
1000 Meter Row
400 Meter Run
500 Meter Row
200 Meter Run
250 Meter Row

HQ: Run 5 K

Post time to comments.

Kelsey showing off her SDHP. Big girl weight plus 2 pounds (67lbs).