CrossFit Charlotte

WOD

“CINDY”

• 5 Pull-ups
• 10 Push-ups
• 15 Squats

As many complete rounds in 20 minutes as you can.

Dueling deadlift. Jar and Bobby both getting a new PR’s. Great job old men!

WOD

Deadlift

3.3.3.3.3.3.3

Rest 3-5 minutes

500m Row for time.

Help support Amelia in the Marine Corps Marathon. She is collecting donations for the IAFF Burn Foundation at CrossFit Charlotte

WOD

• 400m Run  
• 21 Dumbell Thrusters

5 Rounds For Time

Charlotte United U-14 Gold. Great workout girls!

WOD

• 500m row
• 400m run
• 1/3 mile bike
• 200 rope skips

3 Rounds, finish with 200 ab mat sit-ups.

Charlotte’s Firefighter Todd Holmes finishing his burpees during the Filthy Fifty.

WOD

• 400m Run
• 21 Deadlifts
• 50 Ab Mat Sit-ups

3 rounds for time.

Josh and Alex on the ropes.

WOD

“Filthy Fifty”

• 50 Box Jumps
• 50 Jump Pull-ups
• 50 Kettlebell Swings
• 50 Lunges
• 50 Knees to Elbows
• 50 Push Press
• 50 Back Extension
• 50 Wallball
• 50 Burpees
• 50 Double Unders

For Time.

We start them young at CrossFit Charlotte.