THIS WEEKENDS FREE WORKOUT WILL BE HELD SATURDAY AT CROSSFIT CHARLOTTE AT 9AM. BRING FRIENDS, FAMILY, NEIGHBORS AND/OR CO-WORKERS AND GET YOUR WEEKEND STARTED OFF RIGHT. THE WORKOUT IS SCALABLE SO ALL LEVELS OF FITNESS ARE WELCOME! FOR FURTHER INFORMATION PLEASE CONTACT ANDY AT 704.519.6693 OR VIA eMail [Email address: coacha #AT# crossfitcharlotte.com - replace #AT# with @ ].

SATURDAY HQ WOD @ 8AM. Bike ride before at 6:30am. if you are interested in a ride and a WOD.

CFC WOD

“GI Jaren”

• 15 Wallballs
• 10 Burpee pull-ups

10 Rounds

The Boys are starting to come back after spring sports. Matt (Butler), Zach, Mike and Big Red (Providence)

HQ WOD

“Diane”

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

CFC WOD

Modified “Diane”

21-15-9

• Bike .66
• Deadlift
• Seated shoulder press

Post time to comments.

Wil meets Mr. Pukie.

WOD

Four rounds, each for time of:
800 meter run

Rest as needed between efforts.

Post times for each round to comments.

Scott Jacobs stretches the band in a resent workout.

WOD

“Elizabeth”

21-15-9 reps of:
Clean 135 pounds
Ring dips

Post time to comments.

Damn we look good!

CFC WOD

“Wil’s 16th B-day WOD”

• 16 Wallballs
• 16 Box jumps
• 16 Slam balls
• 16 Sunamis
• 1600m Run

Shelly give’n everything she has. Great job!

Do the WOD with Coach A @ 11am

12pm regular scheduled class.

 CFC WOD “Burpees, Burpees, Burpees”

Run 400m before each round.

15.12.9

• Wt. burpees
• Box jump burpees
• Pull-up burpees

Post times to comments.

Everyone is looking good before the Marine Challenge at the White Water Center.

8am HQ WOD

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Post loads to comments.

9am CFC WOD

• Run 400m
• 2 Rope climbs
• Row 500m
• 100m Farmer’s walk
• Bike .66
• 15 Burpees

3 Rounds

Get’er done at CrossFit Charlotte.

THIS WEEKENDS FREE WORKOUT WILL BE HELD SATURDAY AT CROSSFIT CHARLOTTE AT 9AM. BRING FRIENDS, FAMILY, NEIGHBORS AND/OR CO-WORKERS AND GET YOUR WEEKEND STARTED OFF RIGHT. THE WORKOUT IS SCALABLE SO ALL LEVELS OF FITNESS ARE WELCOME! FOR FURTHER INFORMATION PLEASE CONTACT ANDY AT 704.519.6693 OR VIA [Email address: coacha #AT# crossfitcharlotte.com - replace #AT# with @ ].

SATURDAY HQ WOD @ 8AM.

WOD“Murph“ For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile RunPartition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

***MURPH CAN BE MODIFIED***

Post time to comments.

MK gets her first kipping pull-up. Nice!

HQ REST DAY

CFC WOD

• 400m run
• 500mrow

5 rounds for time.

or

Make up day

HQ WOD

Complete as many rounds in twenty minutes as you can of:
65 Pound Thruster, 10 reps
10 Pull-ups

OR

CFC WOD

• 75lbs. Pound SDHP, 10 reps
• 15 Push-ups
• 2o Sit-ups

Post rounds completed to comments.

24" Box jump.