CrossFit Charlotte

“Diane”

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Post time to comments.

Dylan and Caleb demonstrating the thruster during their morning PE class.

Three rounds for time of:
5 Ascents of a 15′ rope
21 Ring dips
50 Squats

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Spec PR’s the squat clean @ 320lbs. Sweet!

5 Rounds for time of:

135lbs./95lbs. Thrusters, 15 reps (adjust weights as needed).
400 Meter run.

Amy practices her kipping pull-ups.

1000 meter row
50 Wallballs
5 Burpees
40 Wallballs
10 Burpees
30 Wallball
15 Burpees
20 Wallballs
20 Burpees
10 Wallballs
25 Burpees

Post time to comments.

Sarah looking good with her box jumps.

Squat clean 1-1-1-1-1-1-1 reps
OR
30 Kettlebell swings, 1.5/1 pood
25 Back extension
20 GHD sit-ups

5 Rounds for time.

Post loads or times to comments.

Team 6am. starts the day off right.

***CHRISTMAS PARTY SUNDAY AFTER THE WOD. SIGN UP ON THE CFC WHITEBOARD***

For time:
21 Pull-ups
21 Handstand Push-ups
18 Pull-ups
18 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
12 Pull-ups
12 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups
6 Pull-ups
6 Handstand Push-ups
3 Pull-ups
3 Handstand Push-ups
Handstand push-ups are “nose to floor” and pull-ups are “strict” or non-kipping.

Endurance WOD: run, row or bike 1 min on 3 min rest, 3 rounds. All out effort!

For the Modified: 3 rounds 400m run, 28 shoulder press, 28 pull-ups.

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No one takes my picture after the WOD.

***CHRISTMAS PARTY SUNDAY AFTER THE WOD. SIGN UP ON THE CFC WHITEBOARD***

3 Deadlifts, 250lbs/175lbs.
6 Pull-ups
9 Box jumps, 20″

Complete as many rounds in 3 minutes, rest one minute. Complete 5 sets for max rounds.

Amber and Pat compete in the NC challenge this past weekend. Outstanding effort !

***CHRISTMAS PARTY SUNDAY AFTER THE WOD. SIGN UP ON THE CFC WHITEBOARD***

Make up day, make up your own or try this one.

“Chief”
135/85lbs. Powerclean, 3 reps
Push-ups, 6 reps
Air squats, 9 reps

Complete as many rounds in 3 minutes, 1 minute rest. Do this for five sets. Start the next set where you left off on the previous round.

The "Turkish get-up". Nice effort everyone!

“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 and times to comments.

Charlotte United Futbal Club getting in some off season training.

****CHRISTMAS PARTY NEXT SUNDAY.****

3 ROUNDS FOR TIME OF:

500 METER ROW
30 WALLBALLS
30 BOX JUMPS

Coach’s Challenge 50 reps each.

Coach A will help with the HQ WOD also!

Team 6am gets after the GHD sit-ups. Sweet!