CrossFit Charlotte

Warm-up: 3 rounds Cindy

WOD

Row 1000 meters

Run 800 meters

Row 750 meters

Run 600 meters

Row 500 meters

Run 400 meters

Row 250 meters

Run 200 meters

After bash: Work 10 minutes on one weekness.

Post times to comments.

Will getting ready for the NFL combine.

Warm-up: Agility/WOD standards

WOD

Five rounds for time of:

20 Pull-ups

30 Kettlebell swings, 1.5 pood

40 Double-unders

After bash: Mobility

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Chris and Kristine still have enough energy to smile after the WOD.

Warm-up: CrossFit one/WOD standards

WOD

50.40.30.20.10

Wallball shot @10′ target, 20/14lbs.

Slamball, 30/20lbs.

After bash: 100 DU or 2 minutes.

Post time to comments.

On Ramper’s during Tabata row.

Warm-up: Deadlifts

WOD 9-11am

Deadlifts 5.5.5.5.5

Competitor: 7 Muscle-ups, 35/25lbs. DB thrusters 21 reps, 3 rounds

11am O-lifts

JJ and Shane knocking out some dips.

8-10am WOD’s

10am Breakout/CrossFit kids

11am Nutrition

Warm-up: Junk yard dog/WOD standards

WOD:

4 Rounds for time of:

Row 500 meters

30 Kettlebell swings, 24/16kg

15 Pass through

Breakout:

3 Rounds for time

400 meter sandbag run, 60/30lbs

21 Kettlebell swings, 2 pood/24kg

12 Chest to bar pull-ups

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Brent makes a visit to CFC.

Warm-up: Burgner warm-up/ WOD standards

WOD:

Three rounds for time of:

35 pound Dumbbell squat snatch, 15 reps, right arm

15 GHD sit-ups

35 pound Dumbbell squat snatch, 15 reps, left arm

15 Toes to bar

After bash: 200 meter prowler push, 90/50lbs.

Post time to comments.

The box jump from below.

Warm-up: Speed drills/ WOD standards

WOD:

3 Rounds for time of:

50ft DB walking press lunge Rt arm, 45/30lbs

50ft DB walking press lunge Lt arm, 45/30lbs

30 Box jumps, 24/20″

Run 400 meters

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After bash: Shoulder mobility

Angela prefers outside in a recent WOD.

Warm up: Medball clean/ WOD standards

WOD

10 Rounds for time of:

10 Powert cleans, 135/95lbs

10 Ring dips

After bash: Accumulate 3 minutes of a Handstand.

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Jenneane RX’s the weight!

Warm-up: Agility and WOD standards

WOD:

5 Rounds for time of:

115/75lbs Push press, 9 reps

18 Pull-ups

36 Squats

After bash:  Max reps bench press in 3 minutes, 135/75lbs

Post time and reps to comments.

Team noon is looking pretty good these days!

Warm-up: CrossFit 1, WOD standards

WOD

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

Run 400 meters

Deadlift 155/115 pounds, 21 reps

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After bash: spend 10 minutes on your goal.

Matt, a member of team 6am.