For time: Each partner must complete all reps before going to the next exercise.
Trick
25 Squats
25 Push-ups
25 Pull-ups
25 Sit-ups
50 Squats
50 Push-ups
50 Pull-ups
50 Sit-ups
75 Squats
75 Push-ups
75 Pull-ups
75 Sit-ups
Treat
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Saturday morning we will have a touch of Halloween, so come dressed and be ready for a team workout. Come with a partner or Dina will find someone for you. You can bring a non-member as a partner also. The workout is guaranteed to scare you!
3 Rounds for time of:
20″ Box step overs, 25 reps. Over & back equals one rep.
95/65lbs. SDHP’s, 20 reps.
Pull-ups, 15 reps.
35/20lbs. DB lunge press, 100 ft. 50′ rt. hand, 50′ left hand. Press DB as you go down.
“Annie”
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
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CrossFit Charlotte and MuscleDriver USA will be hosting a one day Olympic lifting clinic. The coaching staff will include Head Coach Glen Pendlay, and Assistant Coach Caleb Ward.
For more information, check out this brochure.
CFC:
5 rep back squat max then:
4 Rounds for time of:
135/95lbs Back squats, 15 reps (adjust wt. as needed)
20″ Box jump, 20 reps
Back extension, 25 reps
HQ:
Back Squat 5-5-5-5-5 reps
(Max effort each time)
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4 Rounds for time of:
30 Kettlebell swings, 1 1/2 pood
30 Push-ups
400 meter run
HQ: Nate
Super effort with the rope ascents on Friday!
10 rounds for time or as many rounds in 20 minutes (which ever comes first) of:
10 Dumbell Burpees, 35/25lbs
10 Toes to Bar
“Michael”
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
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3 Deadlifts, 185lbs.
6 Dumbell push press, 35lbs.
9 Box jumps, 20″
Complete as many sets in 3 minutes followed by a 1 minute rest.
5 Rounds.
Post total sets completed.
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