CrossFit Charlotte

One bar 115/65 pounds for:

Sumo deadlift high pulls
Push press
Straight leg dead lifts

10.9.8.7.6.5.4.3.2.1

Main site can be done if there are enough bars and room.

Post time to comments.

OJ during his plyo push-ups.

“Tabata This!”

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.

Post Tabata score for each exercise to comments and total for final score.
E.G., 10, 22, 9, 15, 15 = 71

Koeloe says it all with his T-shirt.

5 Rounds FGB style of:

1 Minute max reps plyo push-ups, Guys 6″/Girls 3″.
1 Minute max reps squat jumps, 45/35lbs.
1 Minute max calories on the rower.
1 minute rest.

Matt Z.takes a knee after finishing last summers chipper WOD at the games.

For time:
135 pound Squat clean, 15 reps
30 Toes to bar
30 Box jump, 20 inch box
15 Muscle-ups
35 pound dumbbell Push press / push jerk, 30 reps
30 Double-unders
115 pound Thruster, 15 reps
30 Pull-ups
30 Burpees
300 feet Walking lunge with 35lb plate held overhead

*30 minute time limit. Modify as needed please.!!
Post time to comments.

Sheila, Janet and Steph. during a resent workout. Looking good too!

Max rounds and reps in 20 minutes of:
4 Handstand push-ups
2 pood Kettlebell swing, 8 reps
12 GHD situps

**will sub heavy over head press for HSPU to keep the WOD intense.

Post results to comments.

Nick knocks out his L-pulls.

**Bring a speedo or bikini for group picture in the snow!**

3 Rounds for time of:

15 reps of Straight leg muscle snatch, 65/35lbs.
30 reps of box jumps, 20″.
45 reps of Lunges.
60 Second hand stand hold.

Main site is always an option.

Come on!

Time trials:

Complete 2 rounds of:

Bike sprint, .6 mile
Row, 500 meters
7.5% hill sprint, 1/4 mile (.25)

Take a 2 minute rest between each time trial. This is an all out effort each time. Record total time minus 10 minutes.

Post time to comments.

Amber and Jeff figure out an interesting way to rest duing the workout.

Five rounds for time of:
Row 500 meters
135/85 pound Power clean, 12 reps
95/55 pound Thruster, 15 reps

**adjust wts as needed**

Post time to comments.

Koeloe knocking out 24" box jumps.

For time:
50 Wall ball shots, 20/12 pound
25 Pull-ups
40 Wall ball shots, 20/12 pound
20 Pull-ups
30 Wall ball shots, 20/12 pound
15 Pull-ups
20 Wall ball shots, 20/12 pound
10 Pull-ups
10 Wall ball shots, 20/12 pound
5 Pull-ups

**Can do HQ also.
Post time to comments.

Mike Rose takes on the prowler.

Resting 60 seconds between sets:
Back squat 2-2-2-2-2-2-2-2-2-2

Take your pick: 500 ft. Powler or 8 tabata 15% hill sprints.

Post load(s) to comments.

Stephanie Fiore moving large loads over long distances very quickly!