WOD
15 Double Unders 15 Burpees 15 Box Jumps 15ft Rope Climb 1 assent
As many rounds as you can in 20 minutes. Labor Day weekend schedule: SATURDAY 9AM, SUNDAY 12 NOON, MONDAY 9AM.
"Nasty Girls" CrossFit Charlotte style.
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Kettlebell Swings Slam Balls Row (calories)
21.18.15.12.9.6.3
Bryan meets "Jackie" 7:07min. Great effort!
WOD Shoulder press 1.1.1.1.1 Push press 3.3.3.3.3 Push jerk 5.5.5.5.5
Shaughn, instructor at On Deck baseball getting after some kipping pull-ups. Shaughn ran his best times at Prospect Watch in GA.
WOD “Jackie”
1000m Row 45lbs. Thrusters 50 reps. 30 Pull-ups
Kyle of U-14 gold Charlotte United and the wallball shots. Great job Kyle!
WOD 7 Rounds
250m Row 15 Back squats 3/4 body weight 9 Dips
Alot of new faces in the Saturday morning’s WOD. Nice work Amanda and Bobby!
5 Turkish Get-ups 10 Pull-ups 15 Vertical jumps 20 Walking Lunges 25 Sit-ups
As many rounds as you can in 20 minutes.
WOD “Helen”
400m Run
21 Kettlebell Swings
12 Pull-Ups
3 Rounds For Time.
U-16 Gold, Great job Lizzie, Chelsey, Alex and Callie!
SATURDAY MORNING WORKOUT 9AM. FREE WORKOUT FOR NEWBIES. EXPERIENCE HIGH INTENSITY INTERVAL TRAINING! SUNDAY WOD 12 NOON.
WOD “Fight Gone Bad”
Wallball Shots SDHP Box Jump Push Press Row Calories
1 minute round of each exercise, 3 sets. 1 minute rest between sets. Add total reps.
Charlotte United gets after Helen. Great job guys!
WOD Back squats
3.3.3.3.3.3.3
Weighted back extensions 10 reps between squats.
Ruth playing on the cargo net. This ones coming up very soon.
WOD “Fran” 21.15.9
Thrusters Pull-ups
1-2-3 GO!
*These links are provided by the CrossFit HQ site
