CrossFit Charlotte

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.

WOD

• 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!

WOD

• 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!