CrossFit Charlotte

“Angie”

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

Post time to comments.

It’s a long and lonely road, but some times we have to travel it. "The 5K row" Nice work Ben!

1 Rope climb, 15 foot ascent on the minute.
Complete 250 Abmat sit-ups in between rope climbs.

Post times to comments.

Sarah power walking with the sled. Great exercise for speed development.

NEW YEAR HOURS
Thursday: 6am, 9am-2pm.
Friday: 12 noon only.
Saturday-Sunday normal hours.

3 Rounds for time of:

275lbs Deadlift, 15 reps.
Pull-ups, 30 reps.
400 meter sprint.

HQ: 5k row.

Post times to comments.

Coach A dead lifts West Side Barbell style.

Complete as many rounds in 20 minutes of:

45lbs DB ground to overhead, 5 reps
20″ Box jumps, 10 reps
Air squats, 15 reps

OR

HQ: Snatch 1-1-1-1-1-1-1 reps

Post loads or rounds to comments.

The five coach’s.

5K Row

OR

5 Thrusters on the minute, with the time remaining in the minute complete as many burpees as you can. The WOD is completed when you finish 100 burpees.

Some play time.

TABATA MASH:

Wallball
Abmat sit-ups

1 Minute rest

Kettlebell swing
Double unders

Post total number of reps to comments.

Andrew Auger in a recent wrestling match.

HOLIDAY HOURS
Thursday 24th: 6am-2pm.
Friday 25th: One class 12 noon.
Normal schedule Saturday, Sunday

Bench Press 1-10-1-20-1-30 reps

Post total load (add up all six barbell loads) to comments.

Don’t like the Bench? Coach A will make up a WOD for you!

Jay uses sign language.

HOLIDAY HOURS
Thursday 24th: 6am-2pm.
Friday 25th: One class 12 noon.
Normal schedule Saturday, Sunday

Deadlift 1-10-1-20-1-30 reps

Deadlift max, 1 rep
70% @ 10 reps
95% @ 1 rep
60% @ 20 reps
90% @ 1 rep
50% @ 30 reps

OR

3 Rounds for time of:
Row 750 meters
250lbs. Deadlift, 12 reps
32″ Box jump, 21 reps

Post total load (add up all six barbell loads) to comments.

The CrossFit "Challenge".

HOLIDAY HOURS
Thursday 24th: 6am-2pm.
Friday 25th: One class 12 noon.
Normal schedule Saturday, Sunday

Front Squat 1-10-1-20-1-30 reps

Front squat max, 1 rep
70% @ 10 reps
95% @ 1 rep
60% @ 20 reps
90% @ 1 rep
50% @ 30 reps

Post total load (add up all six barbell loads) to comments.

Amy S. showing off her front squat.

HOLIDAY HOURS
Thursday 24th: 6am-2pm.
Friday 25th: One class 12 noon.
Normal schedule Saturday, Sunday

12 DAYS OF CHRISTMAS

100 meter row
2 Wallballs 20/14lbs 10′ target
3 KB swings, 32kg/20kg
4 Pull-ups
5 Doubleunders
6 Burpees
7 Toes to bar
8 GHD situps
9 Back extensions
10 Ground to over head, 115/65lbs
11 Lateral box skips
12 Turkish getups, 16kg/12kg

Seated shoulder press by Robin.