CrossFit Charlotte

Warm-up: 3 Rounds

10 stiff leg deadlifts

10 GHD sit-ups

10 Hang power snatch

WOD

5 Rounds of:

185/125 pound dead lift, 15 reps

Run 400 meters

95/65 pound hang power clean, 15 reps

Rest 1 minute

After bash: Mobility wall splits

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Some of the noon players.

Warm up: 3 rounds

12 Hip extensions

9 Push-press

6 Front squats

WOD

Thruster 10-7-5-3-3-3

After bash: 3 Rounds

30 Slamballs, 30/20lbs

30 Double unders

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Mark sticks the split jerk.

Warm-up: 3 rounds

10 Supine ring pulls

20 Double unders

30 second bottom iso squat hold

WOD

“Barbara”

Five rounds (3 rounds modified), each for time of:

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Squats

Rest precisely three minutes between each round.

After bash: Mobility

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Toby looking outstanding with his OHS!

WOD 10am only

3 Rounds for time

Run 800 meters

50 Kettlebell swings, 24/16kg

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Alia gets her double unders!

Warm-up: run/agility

WOD: 8 and 9:30am only

10 Rounds

10 SDHP, 95/65lbs

10 Box jumps, 24″/20″

1 Hill sprint

After bash: 50 sho0ts

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Kelly finishing up her first month.

Warm-up: 3 rounds

10 Thrusters

10 Chest 2 bar pull-ups

WOD

Row 500 meters

15 Push press, 135/95lbs

Row 400 meters

12 Push press, 135/95lbs

Row 300 meters

9 Push press, 135/95lbs

Row 200 meters

6 Push press, 135/95lbs

Row 100 meters

3 Push press, 135/95lbs

After bash: 5 minutes work on weaknesses.

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Big Mike with assisted HSPU. Awesome work!

Warm-up: 3 Rounds

10 Ring push-ups

10 Back squats

10 Slamballs

WOD

21.15.9

185/125 Pound back squat (can use rack)

Kettlebell swing, 24/16kg

After bash: 300 yrd shuttle, 3 minute rest, 300 yrd shuttle run. 10.20.30.40.50 intervals

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Mobility on the wall.

Warm-up: 2 Rounds

Run 200 meters

15 Kettlebell swings

15 Box jumps

WOD

30.25.20.15.10.5

GHD sit-ups

Back extension

Toes 2 bar

Stiff leg deadlift, 95/65lbs.

Afterbash: Foam roll

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Coacha hanging out with Spec in Boston.

Warm-up: 3 Rounds

1 Rope ascent, 20/15ft

10 Snatch balance

50′ bear crawl

WOD (20 minute time limit)

Overhead squat max, 10.7.5.3.1.1.1

After bash:

Three rounds for time of:

95/65 pound Power snatch, 15 reps

Run 400 meters

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Joel gets a date with Diane.

Warm-up: 3 rounds

10 Jump squats, 45/35lbs

10 L-pulls

10 Ground to overhead, 45/25lbs plate

WOD

“Diane“

21-15-9 reps of:

225/155 pound Deadlift

Handstand push-ups (RX’d hands on floor with abmat)

Afterbash: 100 D0uble unders or 2 minutes trying.

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prowlering.