Aug 20 2007

MONDAY

WOD

  • Bike 1/3 mile
  • 10 SDHP
  • 10 Push-ups
  • 10 Lateral hops (over back equals one)

As many rounds as you can in 20 minutes.

"Karen" 150 wallballs during Sundays workout. WOW!

"Karen" 150 wallballs during Sundays workout. WOW!


Aug 19 2007

Sunday – “Karen”

WOD

“Karen”

150 Wall Balls

1 Round for time.

Ryan Harper (PDS) is an official Big Dog. Body wt. deadlift and 55# kettle ball swing in Saturday's wod. Great job coach!

Ryan Harper (PDS) is an official Big Dog. Body wt. deadlift and 55# kettle ball swing in Saturday’s wod. Great job coach!


Aug 18 2007

Saturday

WOD

  • 400m Run
  • 10 Deadlifts
  • 20 Dumbell swings
  • 30 Push-ups
  • 40 Sit-ups

3 Rounds

Deas Pope showing excellent lower lumbar curve in her dead lift.

Deas Pope showing excellent lower lumbar curve in her dead lift.


Aug 17 2007

Friday

WOD

Dead lift

  • 3.3.3.3.3.3.3
  • Box jump 10x between sets for height.

500m row for time.

Charlotte United Futbol Club getting better at CrossFit Charlotte.

Charlotte United Futbol Club getting better at CrossFit Charlotte.

 SATURDAY MORNING WORKOUT 9:00AM. CLIENTS BRING FAMILY AND FRIENDS WITH YOU FOR A FREE WORKOUT! NEWBIES ALSO WELCOME TO PARTICIPATE IN A HIGH INTENSITY WORKOUT. ANY QUESTION PLEASE CONTACT COACHA@CROSSFITCHARLOTTE.

SUNDAY WOD AT 12 NOON


Aug 16 2007

Thursday – “Tabata Whatever”

WOD

“Tabata What Ever”

  • Bike
  • 30# D-ball over 8′ pull-up bar
  • Back extension
  • 65# Push press
  • Squats

8 Rounds……Add total of lowest reps in each exercise.

Ruth, Kat and the kettle ball swing. Great extension girls!

Ruth, Kat and the kettle ball swing. Great extension girls!


Aug 15 2007

Wednesday

WOD

  • 400m Run
  • 65# Thruster 30 reps.

5 Rounds

Charlotte fireman Mike Quinn gets his first taste of CrossFit with a 65lbs thruster. Great job Mike, hope to see you back soon!

Charlotte fireman Mike Quinn gets his first taste of CrossFit with a 65lbs thruster. Great job Mike, hope to see you back soon!


Aug 14 2007

Tuesday – “Angie”

WOD

“Angie”

  • 100 Pull-ups
  • 100 Push-ups
  • 100 Sit-ups
  • 100 Squats
Brittny and Whittny Edwards visit CrossFit Charlotte. The girls will play their senior year at Providence Day School and both ve

Brittny and Whittny Edwards visit CrossFit Charlotte. The girls will play their senior year at Providence Day School and both ve


Aug 13 2007

MONDAY

WOD

Snatch

  • 3.3.3.3.3.3.3

Between sets

  • 10 Glute/ham situps
  • 10 Back extensions
Greg just came back from Brazil, England, Holland and Germany. Nothing like a good row to welcome him back.

Greg just came back from Brazil, England, Holland and Germany. Nothing like a good row to welcome him back.


Aug 12 2007

Sunday

WOD

  • 20 Lunges
  • 1/3 mile bike
  • Dead lift 135#
  • 250m Row
  • 30 Air squats

5 rounds

Finish with

  • 50 Ab mat sit ups
  • 400m run

If I were you guys I would not let Dina make up the workouts from now on, if you want to walk the next day.

Sunday workout team. Another great CrossFit Charlotte weekend!

Sunday workout team. Another great CrossFit Charlotte weekend!


Aug 11 2007

“Suffer on Saturday”

WOD

  • 400m Run
  • 45′ Broad jump burpees
  • 10 Slam balls
  • 10 Thrusters
  • 400m Run
  • 45′ Broad jump burpees
  • 20 Slam balls
  • 20 Thrusters
  • 400m Run
  • 45′ Broad jump burpees
  • 30 Slam balls
  • 30 Thrusters
Suffer Saturday 9am. team getting some. Great job everyone!

Suffer Saturday 9am. team getting some. Great job everyone!

Suffer Saturday 10am. team getting some. Great job everyone!

Suffer Saturday 10am. team getting some. Great job everyone!