Jan 28

By | Wods

Min 0-10 1k row 30 thrusters 75/45 20 ring dips Min 10-20 3/2.5 mile AB Min 20-30 40 Devil Press…

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Jan 27

By | Wods

Fitness & Performance Strength Deadlift 3×5 @ 65%, de-load Fitness Metcon 21 AMRAP 7 strict ring rows 9 Russian KBS…

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Jan 24

By | Wods

Fitness & Performance Strength Build to a 5RM back squat Fitness Metcon 20 EMOM 1 Deadlift @ 65% 3 HRPU…

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Jan 23

By | Wods

10x In a 2 min window conduct 200m run + ME burpee pull up in remaining time. *score = burpee…

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Jan 22

By | Wods

Fitness & Performance Strength Bench Press, find a 5RM Fitness Metcon 21-15-9 Shoulder to OH 95/65 K2C *75 SU after…

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Jan 21

By | Wods

Fitness MetCon: 2mile bike 50 ring rows 50 alternating step ups 50 KBS 1.5/1 2mile bike Performance MetCon: 2mile bike…

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Jan 17

By | Wods

Fitness & Performance Strength Back Squat 6×2 @ 40X1, climbing to RPE 8, 2 min rest Fitness & Performance Metcon…

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Jan 16

By | Wods

30 min EMOM: 1-10 150m ski, rest walk in remaining time 11-20 10m wtd walking lunge, KB in goblet position…

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Jan 15

By | Wods

Fitness & Performance Strength Bench Press 6×2 @ 31X1 tempo, 2 min rest, climb to RPE 8 Fitness & Performance…

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Jan 14

By | Wods

Fitness & Performance Bent Over Row 5×8, climbing to heavy Then: 5 Rounds: 500m row or ski 20 Floor Press…

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Jan 13

By | Wods

Fitness & Performance Strength Deadlift 6×2 @ 30X1, 2 min rest, climbing to RPE 8 Fitness Metcon 8 AMRAP 10…

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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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