CrossFit Charlotte

WOD

• 800m run
• Tabata squats 4 sets

4 Rounds

Total time/ add lowest reps of each set.

Urban 400m by Jeff Hoffman during Saturday morning free workout for newbies.

WOD

5 Rounds

Dumbell Day:

• Dead lift 5x
• Hang squat clean 5x
• Push press 5x
• Front squat 5x

Increase weight each time and go as heavy as you can.

No substitute for glute ham sit ups for power and speed development, just ask Bill.

WOD

• 400m Run
• Lunges 200ft
• 400m Run
• 45# Thrusters 40 reps
• 400m Run
• 30# Slamball 30 reps
• 400m Run
• 55# Dumbell swing 20 reps
• 400m Run
• 35# WT’d Burpees 10 reps

Charlotte Crossfitter Mike McGarry on the Booty Loop.

SUNDAY WOD @ 12 PM. GREAT JOB TODAY EVERYONE…SEE YOU TOMORROW!

WOD

• Bike 1/2 mile
• 21 Tire flips
• 21 Wall balls
• Bike 3/4 mile
• 15 Tire flips
• 15 Wall balls
• Bike 1 mile
• 9 Tire flips
• 9 Wall balls

Sheila and Kat flipping the tire in team 9 am.

SATURDAY MORNING WORKOUT 9 AM. FREE TO NEWBIES, COME IN AND FIND OUT WHAT HIGH INTENSITY INTERVAL TRAINING IS ALL ABOUT. CALL COACH A IF YOU HAVE ANY QUESTIONS…704.519.6693

SUNDAY WORKOUT 12 NOON!

WOD – Tabata “Something Else”

• Pull ups
• Push ups
• Sit ups
• Squats

8 Rounds

Count the lowest number of reps accomplished of each exercise and add them up. Highest of the lowest total wins!

Birthday workout: 800m run, 31 overhead squats, 31 box jumps, 31 push press, 31 cleans, 31 slam balls, 31 calorie row. 20:03. Gu

WOD

• Dead lift
• Split jerks

3.3.3.3.3.3.3

Megan Eddings getting ready for soccer at Vanderbilt University

WOD

• Clean & Jerk
• 3.3.3.3.3.3.3

Rest 3-5 minutes

• Body weight Squat max reps
• 3 rounds

Out of town guest David Will from Philly gets in a WOD on Saturday morning.

WOD – “Helen”

• 400m Run
• Kettle bell swing 1 1/2 pod
• 12 Pull ups

Bobby and Locke Bell taking CrossFit Charlotte to Wyoming

WOD

• 800m Run
• 50 Back extentions
• 50 Abmat sit ups

3 rounds

Saturday morning dirty dozen team, looking good after the workout.

WOD - “Annie are you ok?”

21.15.9

• Wallball
• Row
• Dumbell cleans
• Box jumps
• Kettle bell swings
• Burpees

David Bowman of the CFD PR’d the fireman challenge this past weekend. 1:31.82 #7th in the country!