CrossFit Charlotte

200′ Overhead lunge, 45/25lbs. plate.
40 Push-ups
40 Doubleunders
150′ Overhead lunge, 45/25lbs. plate.
30 push-ups
30 Doubleunders
100′ Overhead lunge, 45/25lbs. plate.
20 push-ups
20 Double unders
50′ Overhead lunge, 45/25lbs. plate.
10 Push-ups
10 Doubleunders

Tony, Steph and Coach A are all smiles after the endurance WOD.

Run or Lift

5k run or 5k row

Lift

3 rounds for time of:
1 1/2 kettlebell swing, 21 reps
95lbs. thruster, 21 reps
Pull-ups, 21 reps

Post times to comments.

Myers Park HS baseball team getting ready for the up coming season.

For time:
Run 800 meters
30 Back Extensions
30 GHD Sit-ups
30 Back Extensions
30 Knees to Elbows
30 Back Extensions
30 AbMat Sit-ups

Post time to comments.

Roberta and Jeff support the Fort Hood victims.

**CrossFit Charlotte will host this years Christmas party Sunday, December 20th. We will have sign up sheets for dishes to pass and Coach A will supply the main dish. Please bring a toy for a less fortunate child (Toys For Tots), knock out a WOD and enjoy the fellowship afterward.

Split Jerk 1-1-1-1-1-1-1 reps, if you can not split jerk, Push press 1-1-1-1-1-1-1 reps.

OR

Find your split jerk or push press max then:

21-18-15-12-9-6-3
Shoulder to over head
Burpee pull-ups

Post loads and times to comments.

8 am. group does Lumberjack 20. Thanks to everyone that participated, we raised $500.

Complete as many rounds in 20 minutes of:

2 Muscle-ups (4 out of the pool for sub).
5 Body weight bench press.
9 Lateral lunges, 45lbs bar (start with opposite leg each time).

Dennis demonstrates mid-line stablization with the one arm thrusters.

Many in the CrossFit community were affected by the tragic shootings at Fort Hood, but none as directly as one of our affiliates, Lumberjack Crossfit . Four members of that affiliate were killed.

CrossFit is launching a hero WOD fundraiser for our four fallen Soldiers. On December 5th, we are asking affiliates and individuals to do two things: participate in the workout (as a display of solidarity with Lumberjack CrossFit) and to reach out to family, friends, and strangers to donate whatever you can.

With the help of the CrossFit community, we can assist the men and women at Ft. Hood and Lumberjack CrossFit to raise money for the families of the fallen, and the future needs of the approximately 30 wounded.

The long-term needs of these families and the wounded are significant; many of the wounded are still in intensive care. Most will not fully recover from being shot multiple times at near point blank range with a .357.

Our community clearly has the ability and commitment to make a difference for these folks. Let’s turn out on the 5th and show our support by registering as a fundraiser now.

Lumberjack 20
20 Deadlifts (275lbs) /Run 400m
20 KB swings (2pood) /Run 400m
20 Overhead Squats (115lbs) /Run 400m
20 Burpees /Run 400m
20 Pullups (Chest to Bar) /Run 400m
20 Box jumps (24″) /Run 400m
20 DB Squat Cleans (45lbs each) /Run 400m

Row 1000 meters
Then three rounds, 21, 15, and 9 reps of:
GHD Situps
Back Extensions

Post time to comments.

Denton joins the muscle-up club. Sweet!

Complete three rounds for time of:
Run 800m or Row 1000m or Bike sprint 1.2 mile
155/105 pound Power cleans, 21 reps

**Adjust weights. as needed.

Post time to comments.

Coach Clewis looks amazing during his one handed pull-ups!

Using a single 60lb dumbbell, 3 rounds, 15-12-9 reps of:
Thrusters right arm
Thrusters left arm
“One-arm” pull-up right arm (left hand grabs the right wrist)
“One-arm” pull-up left arm (right hand grabs the left wrist)

**If you can not do the pull-ups do kipping 30-24-18 reps**

** Go heavy with DB thrusters, but modify weight as needed.**

Post time to comments.

20" box jump. Awesome effort everyone!