CrossFit Charlotte

THIS WEEKENDS FREE WORKOUT WILL BE HELD SATURDAY AT CROSSFIT CHARLOTTE AT 9AM FOR FIRST TIMERS. BRING FRIENDS, FAMILY, NEIGHBORS AND/OR CO-WORKERS AND GET YOUR WEEKEND STARTED OFF RIGHT. THE WORKOUT IS SCALABLE SO ALL LEVELS OF FITNESS ARE WELCOME! FOR FURTHER INFORMATION PLEASE CONTACT ANDY AT 704.519.6693 or email coacha@crossfitcharlotte.com.

“Tommy V”

For time:
115 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents
115 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents

**Can sub for rope climbs**

Post time to comments.

Nick getting in some sweet double unders.

10 Clean & Jerk, 135/75lbs.
20 Burpees
30 Wallballs, 20/14lbs. 10′ target.
40 Double unders
50 Kettlebell swings, 24/16kg
40 Double unders
30 Wallballs, 20/14lbs. 10′ target.
20 Burpees
10 Clean & Jerk, 135/75lbs.

Post times to comments.

Assisted kipping pull-ups develop into unassisted kipping pullups.

**Tuesday, Thursday 12 noon class will start up again next week!**

Four rounds for time of:
Walking lunge 50 meters
Sit-ups, 50 reps

Rest 5 minutes.

1000 meter row challenge! (optional)

Post time to comments.

9am looking good on the rowers.

“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.

**Sub SDHP’s @ 75lbs. for pull-ups if your hands are beat up from Monday.**

Post total reps from all 32 intervals to comments.

Billy and Jay finish their third essential class. They’re ready!

4 Rounds for time of:
500 meter row
20 Pull-ups
30 Slamball, 20/30lbs.

HQ: Weighted pull-ups 1-1-1-1-1-1-1 reps

Post times or loads and body weight to comments.

15% hill sprints.

Tabata what ever: 8 rounds, 20 seconds of work followed by a 10 second of rest. Add lowest number completed from each exercise for total.

Wallball, 20/12lbs @ 10′ target.
1 minute rest.
Pull-ups.
1 minute rest.
Deadlift, Body weight.
1 minute rest.
15% hill sprint.

Team workout winners.

Team workout!

250 meter Row
Box jumps, 20″
Kettlebell swing, 24/16 kg.

4 Person team. Complete as many rounds in 20 minutes with one rest station. Add up number of box jumps and kettlebell swings for total score.

Post totals to comments.

HQ always an option.

Liz gets her first kipping pull-up. Sweet!

For time:
21 Toes to bar
Run 400 meters/Row 500 meters
18 Toes to bar
Run 400 meters
15 Toes to bar
Run 400 meters
12 Toes to bar
Run 400 meters
9 Toes to bar
Run 400 meters
6 Toes to bar
Run 400 meters
3 Toes to bar
Run 400 meters

Post time to comments.

Dennis looking good with his squat cleans.

Five rounds for time of:
135 pound Hang power clean, 15 reps
30 Push-ups

Post time to comments.

Josh reminisces over his 3 minute "Fran".

100ft. Overhead walking lunge, 45/25lbs. rubber plate.
50 Back extensions
10 Sit-ups
100ft. Overhead walking lunge, 45/25lbs. rubber plate.
40 Back extensions
20 Sit-ups
100ft. Overhead walking lunge, 45/25lbs. rubber plate.
30 Back extensions
30 Sit-ups
100ft. Overhead walking lunge, 45/25lbs. rubber plate.
20 Back extensions
40 Sit-ups
100ft. Overhead walking lunge, 45/25lbs. rubber plate.
10 Back extensions
50 Sit-ups

John, Kelly and Jamie knock out some calories on the Concept 2.