May 13

By | Wods

Romanian Deadlift 4 x 10, all moderate and controlled tempo Then: 3x 8 Pendlay Row 8 SL KB Deadlift (each)…

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May 10

By | Wods

Front Squat 5 x 5, 32X1 on first two reps of each set, climbing Then: 5x 10m front rack walking…

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May 9

By | Wods

2 mile AB 30 Thrusters 45/35 30 AB mat sit ups 1.5 mile AB 30 Thrusters 30 AB mat sit…

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May 8

By | Wods

Fitness & Performance Strength Bench Press 5×5 @ 30X1 tempo, climbing Then: Pull Ups or Ring Row, 5×5 @ 30X1…

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May 7

By | Wods

Fitness Metcon 3x Every 10 min complete: 1k row 30 Step Ups 20 Shoulder to overhead 95/65 10 Ring Rows…

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May 6

By | Wods

Deadlift 5×5 @ 30X1 tempo, climbing Then: 4x SA DB Row, 5 reps @ 30X2 tempo (each) :40 hollow rock…

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May 3

By | Wods

Build to a heavy 12 rep Front Squat Then: Barbell Hip thrust 4x 10 Fitness Metcon 2x 21 Jumping Pull…

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May 2

By | Wods

Every 5 min for 5 total sets, complete the following AFAP: 250m row 10 Hang Power Snatch 95/65 15/13 Cal…

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May 1

By | Wods

Shoulder Press 4x 12, start at 65% Then: 3x DB bench 8 right arm, 8 left arm, 12 both arms….

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Apr 30

By | Wods

Fitness Strength: 8 EMOM 5 bent over row 5 HRPU Performance Strength 8 EMOM 5 strict pull ups 5 strict…

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Apr 29

By | Wods

Deadlift 4 x 12, start at 55% Then: 3x 6 straight leg KB DL, 30X1 tempo 10 barbell good mornings…

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Contact

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5046 Old Pineville Rd
Suite 190
Charlotte, NC 28217

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

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