CrossFit Charlotte

Chris, Amy and Angie knock out the donut run. Delicious!

Warm-Up: warm up to a weight you are going to workout with.

WOD

In 20 minutes

• Even minute, 5 Deadlifts
• Odd minute, 5 Shoulder press

After bash: 4 rounds tabata box jump, 12″ ( hip does not have to open). post max reps

Angie work hard, awesome!

Warm-up: 1 mile run

Three rounds for time of:

• Walking lunge, 100 ft
• 50 Squats
• 25 Back extensions

After bash: hip and leg mobility

The girls are ready!

WOD

Complete as many rounds in 15 minutes of:

• 7 Kettlebell snatch right, 24/16kg
• 7 Kettlebell snatch left, 24/16kg
• 7 Burpee box jumps, 24/20″
• 7 Toes to bar

Look mom, this is easy weight.

SATURDAY SCHEDULE

• WOD’s 8:30, 9:30am
• Intro class with Jill, 9am

WOD

• Run 400 meters
• 21 Thrusters, 95/65lbs
• 21Pull-ups
• Run 400 meters
• 15 Thrusters, 95/65lbs
• 15 Pull-ups
• Run 400 meters
• 9 Thrusters, 95/65lbs
• 9 Pull-ups

Kelly going up in the world.

Dynamic Warm-Up

WOD

“Angry Annie”

50.40.30.20.10

• Double unders
• Sit-ups

Immediately followed by:

“Grace”

• 135/95 pound clean and jerk, 30 reps

After bash: devote 10 minutes to our weakness.

Sue B. dead lifting with a Kettlebell.

Dynamic Warm-Up (kettlebells)

WOD

200 meter prowler push, 90/50lbs

5 Rounds of:

• 1 rope ascent, 20/15′
• 24/16 kg kettlebell swing, 15 reps (32/24kg challenge wt.)

After bash: 100 DU or two minute trying.

JD does Fran at the CharMeck police Level 1 CrossFit Certificate course.

Dynamic Warm-Up

WOD

Complete AMRAP in 20 minutes of:

• 185/125 pound deadlift, 15 reps
• 7 Wall climbs
• 25 Box jumps, 24/20″

After bash: group stretch

Boys will play.

Warm-up: pose technique

WOD

Ten rounds, each for time of:

• 100 meter Sprint
• Rest 90 seconds

After bash: 100 shoulder presses, 45/35.  (fewest sets as possible)

Post times for each round to comments.

Barbell ab roller.

Warm-up: barbell complex

3 rounds

• 5 deadlifts
• 5 hang power cleans
• 5 front squats
• 5 squat cleans

WOD

Todd demonstrates the push jerk.

WOD, 10am

For time:

• Lung 200 meters
• 50 DB ground to over head, 45/30lbs
• 10 Hill sprints