5 Rounds of:
45/30lbs. Ground to over head, 10 reps.
15% Hill spint, 10th mile.
45/30lbs. Man makers, 10 reps. (one push, pull rt. pull lt. equals one)
**modify wts. as needed**
HQ: Clean and Jerk 1-1-1-1-1-1-1 reps
Post loads or times to comments.
3 Rounds for time of:
15 Deadlifts, 225lbs./155lbs.
3 Rope ascents or 5 muscle-ups
10 Big box jumps, 32″/24″
**Modify WOD is 4 rds**
“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
“Mary”
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Post your choice of girls and rounds completed to comments.
5K run or row.
OR
Make up “Filthy 50″.
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
**30 reps modified**
Post time to comments.
100 Meter Farmers walk, 70l50lbs.
50 Kettlebell swing, 24/16kg.
25 Tire jumps, 24″/20″
100 Meter Farmers walk, 70l50lbs.
40 Kettlebell swing, 24/16kg.
20 Tire jumps, 24″/20″
100 Meter Farmers walk, 70l50lbs.
30 Kettlebell swing, 24/16kg.
15 Tire jumps, 24″/20″
100 Meter Farmers walk, 70l50lbs.
20 Kettlebell swing, 24/16kg.
10 Tire jumps, 24″/20″
100 Meter Farmers walk, 70l50lbs.
10 Kettlebell swing, 24/16kg.
5 Tire jumps, 24″/20″
***Still room for the Glenn Pendlay O-Lift clinic Saturday. Contact coacha@crossfitcharlotte.com or call 704.519.6693.***
Complete as many rounds in 20 minutes as you can of:
65 pound Power snatch, 12 reps///Sub 95lbs. power clean if you can’t snatch.
10 Push-ups
Post rounds completed to comments.
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.
We will continue the ladder for 20 minutes to get better at pull-ups!
Use as many sets each minute as needed.
Post number of minutes completed to comments.
“CrossFit Total”
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
OR
“CrossFit Total Metcon”
50 reps. Back Squat, 135lbs.
50 reps. Shoulder Press, 75lbs.
50 reps. Deadlift, 175lbs.
50 Calorie Row
Post total to comments.
“Dirty Thirty”
30 Squats
30 Box Jumps
30 Toes to Bar
30 Kettlebell Swings
30 Burpees
30 Pull Ups
30 Wall Balls
Post time to comments.
*Compare times with September 24th*
May 26, 27
Jun 30, Jul 1
Jul 28, 29
Aug 25, 26
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