CrossFit Charlotte

Warm-up: 3 rounds

• 5 Box jumps, 30/24″
• 10 Slamballs, 30/20lbs
• 15 Hip extensions

WOD

5 Rounds of:

• 10 Deadlifts, 225/155lbs
• 20 GHD sit-ups
• 30 Air squats

After bash: sampson stretch/hamstring mobility

20′ rope climbs.

Warm-up: 3 rounds

• 1 shoulder press
• 3 push press
• 5 push jerks

WOD

Split jerk 3.2.1.1.1.1.1

After bash: Row 500 meters for time.

Post load and time to comments.

Alan getting his 50 reps.

Warm-up: 3 rounds

• 10 hang squat cleans
• 10 pull-ups
• 10 shoulder press

WOD

Complete as many rounds as possible in 12 minutes of:

20/15 foot Rope climb, 1 ascent

15 Hand release push-ups

After bash: 50 Back squats, 135/95lbs

Post Rounds to comments.

Bob turning the corner into the box.

WOD 8:30 and 9:30am

For time:

• Run 800 meters
• 95/65 pound Thruster, 21 reps
• 21 Pull-ups
• Run 400 meters
• 95/65 pound Thruster, 15 reps
• 15 Pull-ups
• Run 200 meters
• 95/65 pound Thruster, 9 reps
• 9 Pull-ups

Post time to comments.

Sammy’s inspiration.

Group med-ball warm-up.

WOD

5 Rounds of:

• 10 Power clean, 135/95lbs.
• 15 Wallballs, 20/14lbs @ 10/9′ target
• 20 Kettlebell swing, 24/16kg.

After bash: Mobility

Post time to comments.

Burpee over the box jump Danny.

Warm-up: 3 rounds
30 DU
10 Overhead squats
10 chest to bar

WOD

2 Rounds of:

• Run 800 meters
• Row 1000 meters

After bash: 5 minutes of:
5 pullups, 10 pushups, 15 squats

Post time and rounds to comments.

One up, one down.

Warm-up: 3 rounds

• 10Pistals
• 10 HSPU

WOD

• 21 DB Ground to overhead, 45/30lbs
• 2 Hill sprints
• 18 DB Ground to overhead, 45/30lbs
• 2 Hill sprints
• 15 DB Ground to overhead, 45/30lbs
• 2 Hill sprints
• 12 DB Ground to overhead, 45/30lbs
• 2 Hill sprints
• 9 DB Ground to overhead, 45/30lbs
• 2 Hill sprints
• 6 DB Ground to overhead, 45/30lbs
• 2 Hill sprints
• 3 DB Ground to overhead, 45/30lbs
• 2 Hill sprints

After bash: Foam rolling

Eleanor Rose 135lbs deadlift. WOW!

Warm-up:

• Run 400 meters

3 Rounds of:

• 12 Hip extensions
• 12 Wall squats (theropy)

WOD

Deadlifts max effort

• 9.7.5.3.1.1.1.1.1

After bash:

• 3 Rope ascents, 15 ‘
• 21 Calorie row
• 2 Rope ascents, 15′
• 15 Calorie row
• 1 Rope ascent, 15′
• 9 Calorie row

Post loads and time to comments.

Mason overhead in a rescent WOD.

Warm-up: 3 rounds

• 10 step ups
• 10 Toes 2 bar
• 10 KB swings

WOD

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

• Chest-to-bar pull-up
• Box jump, 30/24 inch box
• GHD sit-up

After bash: 100 presses, 45/35lbs

Post time to comments.

Glute mobility after the WOD.

Warm-up: Burg.

WOD 10am only

Complete AMRAP in 20 minutes of:

• 95/65 Snatch, 7 reps
• 14 Ring push-up (sub hand release push-ups)
• Run 200 meters

After bash: 10 Hill sprints

O-lift 11am

5 Rounds of:
“Clean Complex” 5 Clean Deadlift, 4 Muscle Clean, 3 Power Clean, 2 Squat Clean, 1 Jerk
(Build to the heaviest set possible, rest as long as needed between sets)

Double under Queen graduate!