CFC WOD

“Poker”

Hearts: Wallball

Clubs: Push-ups

Spades: Slamball

Diamonds: Split jumps

A’s: 15 overhead squats

Jokers: 9 knees/elbows, 15 GH sit-ups, 21 abmat sit-ups

Number on card represents reps, face cards equal 10 reps. 54 cards total.

Matt PR’s on the jerk press for 3 reps. 245lbs. Super effort!

WOD

Push jerk 3-3-3-3-3 reps

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The girls are looking good on vacation.

DON’T FORGET WE START THE BURPEES TODAY! 

WOD

Row 2K/run 1 mile

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Andee using her CrossFit skills on the long board.

WOD

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

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CFC WOD

40 KB Swings, 10 Wallball
Run 400m
30 KB Swings, 20 Wallball
Run 400m
20 KB Swings, 30 Wallball
Run 400m
10 KB Swings, 40 Wallball
Run 400m

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CFC trainer, Bryan Ragon checking over his shoulder during the backward run.

HQ WOD

Weighted pull-ups 1-1-1-1-1-1-1 reps

OR

CFC WOD

Tabata mash:

Pull-ups/slamballs

Rest 3 minutes

Push-ups/double unders (4 for1)

8 Rounds of each, alternating exercises. 20 seconds of pull-ups, rest 10 seconds, 20 seconds of slamballs, rest ten seconds.

Post weights or scores to comments.

BFT vs Ryan.

Following CrossFit Santa Cruz’s lead, CrossFit Charlotte will be starting a burpee challenge this upcoming Monday, July 21st. It’s simple. On day one, do one burpee. On day two, do two burpees. Each day add one burpee all the way to 100 burpees on Oct 28th.

These burpees are done to the CrossFit Standard.

• Thighs and chest must touch the ground at the bottom of the push-up.
• After the push-up, the feet must jump forward to the bottom of the squat position, heels on the ground.
• On the jump, there must be a full extension of the knees and hips in the air.
• At full extension, you must clap overhead, with at least part of the ear visible from the side.

No, this workout is not a replacement for the regular WOD.

Here are some optional points that Santa Cruz posted, what does everyone think of these?

• Burpees can be done all at once, or broken into managable sets done throughout the day.
• If you miss a day, you can add the missed burpees to the next day.
• If you start the challenge late, you can “buy-in” by doing all missed burpees.
• Burpees done as part of a standard WOD can count to your daily total.

If you’re interested in this challenge, try doing 100 burpees this weekend straight and time yourself. See how much you improve by October 28th!

HQ WOD

Deadlift

5.5.5.5.5

CFC WOD

• 10 Kettlebell swings
• 10 Box jumps
• 10 Squats

Complete as many rounds in 20 minutes.

Do HQ or CFC or both.

Post weights and rounds to comments.

Mike and Cameron doing 2 for 1 jump muscle-ups.

CrossFit Charlotte day off or try 150 burpees and post time. Winner gets a prize from Coach A when I get back. Must be CrossFit standard burpees!

Youngest competitor in the BFT. Sam Robertson. Super effort!

WOD

Four rounds for time of:
Run 400 meters
50 Air Squats

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Mike gets his pukie patch!