CrossFit Charlotte

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!

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!

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.

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.

 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

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!

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!

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

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.

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!

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 10am. team getting some. Great job everyone!