WOD

Snatch
3.3.3.3.3.3.3
Rest 3-5 minutes
1000m Row
50 Slam balls
30 SDHP

Blast through one time as fast as you can!

Another successful workout in the warehouse. Great job 5pm. group!

Saturday morning workout 9am. Free to newbies, come and find out what high intensity workouts are all about. Sunday workout 12pm. Any questions contact coach A. 704.519.6693 or coacha [Email address: coacha […]

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WOD

65 lbs. Thrusters 15 reps
21 Jump pulls

How many complete rounds in 20 minutes.

Coach A and weighted pull ups

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WOD

Row
250m.500m.750m
Dead lift body weight.
21.15.9
Glute/ham sit ups
30.20.10

DR. JR James and Lee Dubin working the posterior on the glute ham.

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WOD

Split jerk

       3.3.3.3.3.3.3

Iso Squats (25 sec.)/15 box jumps

       4 Rounds

Andee Hendel working on her box jumps for max height. She is at 36" in this picture.

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WOD

Dumbell swings 55lbs
Pull-ups

21.18.15.12.9.6.3

Another satisfied customer, Great Sunday workout Brandon and Locke!

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WOD

Row 500m
50 Box jumps
50 Slam balls
25 Push ups
Wt’d 400m
40 Burpees
25 Push ups
25 Slam balls
25 Box jumps
Bike 1 mile

Steve perfecting the clean during a WOD

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WOD
21.15.9

Wall ball
DB swing
Box jumps
Dips

Sprint 400m
Saturday morning 9am free workouts for newbies! Members bring the family, friends and neighbors. Contact coach a if you have any questions at CoachA [Email address: CoachA #AT# crossfitcharlotte.com - replace #AT# with @ ] or call 704.849.2920.

Best part of the workout. Great job Sam!

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WOD

Run 400m
15 Cleans

5 Rounds
FREE SATURDAY MORNING WORKOUT FOR NEWBIES. CLIENTS BRING A FAMILY MEMBER, FRIENDS AND NIEGHBORS. 9AM. ANY QUESTION CONTACT COACH A. AT THE CROSSFIT CHARLOTTE. CoachA [Email address: CoachA #AT# CrossFitCharlotte.com - replace #AT# with @ ]

Bryan repping out on the dead lift. Bryan is also our web designer.

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WOD

Front squats
Push press

3.3.3.3.3.3.3

Spencer Hendel working out six weeks after Tommy John surgery

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