CrossFit Charlotte

“Lynne”

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

Ryan H. jumps over the box. Outstanding effort!

Three rounds for time of:
Walking lunge, 50 meters (floor length 3x)
Standing broad-jump, 100 meters (floor length 6x)
Run 200 meters (end of parking lot and back)

Post time to comments.

Denton and Koeloe during their row/double under challenge.

Complete 5 rounds for time of:

3 Thrusters, 135/95lbs.
6 Chest to bar pull-ups.
9 Over the box jumps, 20″.
12 Toes to bar.
15 Double unders.

Gil, Matt M. and Kelsey complete their Level 1 certification over the weekend at CrossFit Charlotte.

5 Rounds for time of:

300 Meter row
50 ft. Overhead medball lunge, 20/14lbs.
10 Burpees
50 ft. Overhead medball lunge, 20/14lbs.

Tony demonstrates chest to ground push-ups.

“Fran”

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post time to comments.

Pat demonstrates the sumo box squat.

**Because of the level 1 cert. Saturday’s workout will be in the warehouse space next door. Plenty of heat!

135lbs./85lbs. Power clean on the minute, 3 reps
Complete 250 push-ups during the remaining time.

HQ: Power clean 1-1-1-1-1-1-1 reps

Post max loads and times to comments.

Chris, Collin and Uriah doing what it takes to get another state CHAMPIONSHIP!

Complete as many rounds in 20 minutes of:

65lbs/45lbs Shoulder press, 10 reps.
35lbs/25lbs. Dumbell straight leg snatch, 5 Rt/5 Lt reps.
2/3 Body Wt. sumo deadlift, 10 reps.
Row 150 meters, damper setting 10.

Doc, demonstrates the sumo deadlift.

Five rounds for time of:
50 Wall-ball shots with 20-pound ball to ten-foot target
25 Pull-ups

**Modify as needed!

Post time to comments.

Standing room only at the Wall.

Five rounds for time of:
Run 400 meters
25 GHD Sit-ups
25 Hip Extensions

Post time to comments.

With the weather turning cold, Nelson runs the 400m inside.

Three rounds for time of:
12 Muscle ups*
75 Air squats

*Getting out of the pool, 15 reps. (straight bar jump muscle ups)

carolina fitness challenge group