WOD

Back Squats 10.8.6.4.2.1.1.1.1

After bash: 3×10 GHD’s/3×10 Belgian split squats

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One more pull-up.

Warm-up: Pose run drills/kipping

WOD

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.

Use as many sets each minute as needed.

Afterbash: Run 400 meters for time.

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Pamela keeps the weight in the frontal plane. Nice work!

Warm-up: 9 essential movements 3x, muscle snatch instead MB clean.

WOD

Ten rounds for time of:

135 pound Deadlift, 15 reps

15 Hand release push-ups

Afterbash: 50 DU, 50 situps

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Jenn and her Baby doing the WOD. Awesome!

Warm-up: CrossFit 1/WOD movements

WOD Early start with this one.

Kelly”

Five rounds for time of:

Run 400 meters

30 Box jump, 24/20 inch box

30 Wall ball shots, 20/14 pound ball

Modified WOD 3 rounds.

Afterbash: Mobility

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Kat in a recent work out.

WOD

21.18.15.12.9.6.3

Hang power clean, 95/65 lbs

Toes 2 bar

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O-lift: 11am

CrossFit Charlotte at the Suoer Bowl.

Saturday timeline.

Group class: 8, 8:45 and 9:30am

CrossFit kids (6-11 age group) 10:15am

Breakout: 10:30 warm-up, 11am

Warm-up:

WOD

“Cindy”

Complete as many rounds in 20 minutes as you can of:

5 Pull-ups

10 Push-ups

15 Squats

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Breakout WOD’s

WOD #1

7 OHS, 105/75lbs.

7 Chest 2 Bar

7 Rounds

WOD #2

21.15.9

32/24kg KB swing

GHD wallball sit-ups, 10/6lbs

Push press, 95/65

Darren PR’s at 365lbs. 355lbs in this pic. Awesome!

WOD 1

Deadlift 1 rep max

WOD 2

3 Rounds for time of:

Row 500 meters

30 Slamballs, 30/20lbs

21 Box jumps, 20″

Afterbash: Foam roller

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Joe keeping his lower lumbar curve!

Warm-up: Agility/WOD movements

WOD

“Fran”

Three rounds,

21-15- and 9 reps, for time of:

95/65 pound Thruster

Pull-ups

Afterbash: Shoulder mobility

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Pamela teaching the gymnastic class.

WOD

Complete AMRAP in 24 minutes of:

Run 400 meters

15 SDHP, 95/65lbs

15 Bar facing burpees

Run 400 meters

15 Wallballs, 20/14lbs

15 Hip extension, 15lbs

Afterbash: 5 minutes skill and drill what you suck at.

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The load.

WOD

12 Minute AMRAP of:

20/15′ Rope ascent, 1 rep (5/3 assisted)

30″/24″ Box jump, 6 reps

75/55lbs Hang power snatch, 12 reps

Afterbash: Mobility, Shoulder/hip flex

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Bob takes it to "DT". Strong work!