Sept 20

By | Wods

Fitness & Performance Strength Back Squat 3×10, moderate load Fitness Metcon 5x 9 Deadlift 155/105 6 DB Hang Power Clean…

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Sept 19

By | Wods

Fitness & Performance Warm Up: 3x :30 AB :30 suicide jog :30 inch worm Then: 2 Sets: 10x :20 AB…

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Sept 18

By | Wods

Fitness & Performance Bench Press 5×5, climbing Then: 50-40-30-20-20 Cal Row (-5 women) Shoulder to Overhead 75/45 DU

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Sept 17

By | Wods

Fitness & Performance 10 Sets: 100m Sprint 9 OHS 95/65 7 lateral over the bar burpee *:60 rest Then: 3x…

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Sept 16

By | Wods

Fitness & Performance Strength Make up any lift from last week Fitness Metcon 5 Sets, each in a 4 min…

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Sept 13

By | Wods

Fitness Strength Build to a safe heavy single front squat Performance Strength Build to a heavy single Clean Fitness Metcon…

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Sept 12

By | Wods

Warm Up: 7 emom 10m lunge twist 5 no push burpee Fitness Metcon 20 emom 3 strict ring rows 4…

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Sept 11

By | Wods

Fitness Strength: Build to a heavy single push press Performance Strength: Build to a heavy single split jerk Fitness &…

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Sept 10

By | Wods

Warm Up: 3 min row 2x 10m inch worm 15 banded good morning 5 burpee Fitness & Performance Metcon 3…

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Sept 9

By | Wods

Fitness Strength: Build to a safe heavy single Deadlift Performance Strength: 1RM Snatch Fitness & Performance Metcon: 500m row 21…

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Sept 6

By | Wods

Fitness Strength Front Squat: 5@80%, 3@90%, amrap @ 100% Performance Strength 5x E2MOM: Clean + Front Squat @ 93% of…

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Sept 5

By | Wods

Warm Up 3 min AB 25 air squats 25 push ups 25 lunge twists 25 Russian KBS :30 dead hang…

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Contact

South Charlotte CrossFit
5046 Old Pineville Rd
Suite 190
Charlotte, NC 28217

P: (704) 999-6939
E: info@southcharlottecrossfit.com

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