CrossFit Charlotte

Snatch with Josh: 10-11am tomorrow!

4 Rounds for time of:

Bike sprint, .60 mile
75lbs./45lbs. Step-ups, 15 reps
24kg./16kg. Kettlebell swing, 30 reps.

HQ always an option!

Calub demonstating strong work with toes to bar.

3 Rounds for time of:
135 pound Clean and jerk, 10 reps
30 GHD situps

Post time to comments.

Sue Clewis gets her first double under. Sweet!

If anyone is interested in volunteering for the sections on March 6-7 please contact Coacha@crossfitcharlotte.com or use the comment page. There is also a sign up sheet at the Box. Should be a great time and a free way to get into the games!

For time:
100 Burpee pull-ups

Ideally, the pull-up bar is one foot above your reach.

Post time to comments.

FGB claims another victim.

50 Abmat sit-ups
400 meter run
40 GHD sit-ups
800 meter run
30 Toes to bar
800 meter run
40 GHD sit-ups
400 meter run
50 Abmat sit-ups

OJ Takes on the BFT.

Deadlift 3-3-3-3-3 reps

**Coach A still has FGB setup or an alternative to deadlifts if you did it on Friday.**

Post loads, reps and or times to comments.

Sunday’s FGB. Nice turn out and a solid effort!

“Fight Gone Bad!”

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

Sometimes we find ourselves all alone.

With a continuously running clock, squat for 60 seconds. Subtract the number of squats completed from 60, and do that many pull-ups in minute two. In minute three, squat again, subtracting the number completed from 60. Do that number of push-ups in minute four. Minute five is squatting again, and minute six pull-ups.

The pattern is squats, pull-ups, squats, push-ups, squats, pull-ups, etc. The goal is to stay within the workout’s formula for as long as possible.

Don’t do more than 60 squats in any round.

In any case, stay moving for 12 minutes.

Post results to comments.

Bryan R. does 300′ on his hands. WOW!

O-lift (snatch) work tomorrow at 10am.

5 Rounds for time of:

275lbs. Deadlift, 10 reps.
Ring dips, 15 reps.
15% Hill sprint, 10th mile

Amber and Kelsey take on Westside with rubberband deadlift workout

Main site or try this one:

Complete as many rounds as possible 20 minutes of:
10 Wallball shots, 20 pound ball
10 GHD Sit-ups
10 Back extensions

Post rounds completed to comments.

Group sled pulls.