CrossFit Charlotte

WOD

• Deadlift
• Parallette push ups
• Vertical jumps

21.18.15.12.9.6.3

Team 1pm. hitting the wallball wall (say that three times)

WOD

• 400m Run
• KB swing
• Wallball

30.20.10

Personal trainer Dina Hendel leads the Team Sunday noon class. Great job to the Bell and James family!

• 5 Pull ups
• 10 Push ups
• 15 Squats

# rounds in 20 minutes

Luke getting some air on his double unders!

• Box jump burpees
• Thrusters
• Turkish get ups

10.9.8.7.6.5.4.3.2.1

Spencer Hendel (ECU), Kevin Shackleford (Marshall), Mac Hunter (Davidson), Will Clayton (USC) and Evan Wilkinson (Lenoir Rhyne).

• Double unders
• Clean & Jerk
• Knees to Elbows

21.15.9

Rest 3-5 min.

Overhead Squats

5.5.5.5

Saturday workout 9 am. Newbees welcome, Clients bring a friend!

Sunday noon workout.

Kathy and John completing their 5k.

• 5K Run or Row

For Time.

• Wall ball
• Sit ups
• Box jumps
• Back extension
• Push press

For time.

Mac, Ben, Taylor, Spec, Steve and Barry “we’re free”

• 400m run
• Wallball
• Box jumps

Mitch, Sam and Alex working on their clean and jerk!

Alex (9th graders at Butler)

Mitch (6th grader at PDS)

Sam (9th graders at Butler)

4th July wokout, 9am!

CFWU 2x

• Altitude drops, 3 rounds, 10 reps

• Front squats, 3 reps
• Hang power cleans, 3 reps
• 7 rounds

Zack working on posture during speed drills

• Run 400
• Row 500
• Bike 1/2 mile
• 100 Thrusters
• Bike 1/2 mile
• Row 500m
• Run 400m