CrossFit Charlotte

800 meter run
50 hip extension
50 sit-ups

3 rounds for time.

Gotta love those morning workouts.

Team 6 will rock at 6am sharp in the morning. Bring your A game!

600 meter run.
105/75 pounds shoulder to overhead (shoulder press, push press or push jerk), 21 reps

3 Rounds for time.

Main site: Split Jerk 1-1-1-1-1-1-1 reps

"It’s a long way up to that bar."

Seven rounds for time of:
185 pound Front squat, 3 reps (modify weight as needed)
7 L-pull-ups OR (do your most difficult pull-up, ex. green band to purple or red band to kipping).

Post time to comments.

Sheila, Steph and MK come together after the workout.

Five rounds for time of:
40 Double-unders
30 Box jumps, 24 inch box
20 Kettlebell swings, 1.5 pood

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Some of CrossFit Charlotte’s best competitors: Steph, Amber, Amelia and Cameron.

400 meter run
30 SDHP’s, 95/65 pounds
15 toes to bar

3 rounds for time.

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Steph D. works on her handstand during the gymnastic cert.

Complete as many rounds in twenty minutes of:

75/55 pound thruster, 10 reps.
10 pull-ups

Main site: Thrusters 3.3.3.3.3.3.3

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The man behind the camera, Boomer.

Five rounds for time of:
Run 400 meters
25 Hip extensions

Main site: 30 muscle-ups (120 dips and 120 pull-ups).

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David does the 6am deadlift.

100 ft. lunge, 45/25 pounds
100 meter farmers walk, 70/50 pounds
30 kettlebell swings, 2 pood/ 20 kg

3 rounds for time.

Main site: Snatch 1.1.1.1.1.1.1

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Mike is smokin!

Start with a 800 meter run then complete 7 rounds of:

135/85 pound push jerk, 5 reps
25 Air squats

Finish with a 400 meter run.

Team 6am Amy Wolf, subs the doubleunder with lateral hops.

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Chest-to-bar pull-up
Box jump, 30 inch box
GHD sit-up

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Cory puts in some good effort for team 6am.