CrossFit Charlotte

WOD

• 10 Wallballs
• 10 Slam Balls

Complete as many rounds as you can in 20 minutes.

Great effort by everyone in a tough workout:

Top weight: 30lb. sb, 20lb. wb goes to Bryan….14 rounds

Top Female: Andee…..19.5 rounds

Top Male….Tank…20 rounds

Top age(43)…Gary…..18 rounds

WOD

• Thrusters

10.5.5.5.5.5.5

Between each thruster set:

• 10 Back Ext.
• 10 Glute sit-ups

Finally:

• 500 meter row PR

8pm update

Today’s Winners:

Harper: Thruster…165lbs.

Gary Scott: Rower…..1:31.9

WOD

• Bike
• Box jumps
• Sit-ups
• Wall ball
• Dips

6 Rounds,  20 seconds on…10 rest

Count lowest # completed…..add lowest #’s completed of all five events….Highest total of the lowest #’s completed wins!

Sunday WOD 12:oo pm

WOD

• Thrusters
• Pull-ups

21.15.9

SATURDAY MORNING FREE WORKOUT FOR NEWBIES/ MEMBERS BRING A FRIEND! 9:00AM

WOD

• 400m Run
• 1/2 mile Bike

5 rounds
SATURDAY FREE WORKOUT FOR NEWBIES/BRING A FRIEND 9:00 AM

WOD

• 250m Row
• Bench press 21 reps

10 Rounds for time

• Row
• Slamball
• Box jump burpees

21.15.9

WOD

DB

• 5 Dead lifts
• 5 Power Cleans
• 5 Thrusters

On the minute every minute for 21 minute

WOD

• 400m Run
• 50 Push-ups
• 400m Run
• 40 Push-press
• 400m run
• 30 DB swings
• 400m Run
• 20 Box jumps
• 400m Run
• 10 Burpees

Bring a friend! 9 am.

Sunday WOD Noon

WOD

• 5 pull-ups
• 10 push-ups
• 15 Squats

How many rounds in 20 minutes.