WOD
21, 15, and 9 rep rounds for time of:
95 pound Squat clean
L Pull-ups
95 pound Thruster
Handstand Push-ups
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The CrossFit dietary prescription is as follows:
Protein should be lean and varied and account for about 30% of your total caloric load.
Carbohydrates should be predominantly low-glycemic and account for about 40% of your total caloric load.
Fat should […]

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WOD
“CrossFit Total”
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
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Coaches Jim Cawley, and Bruce Evans of Dynamax are the original sources for our ten general physical skills required of optimal physical competence:
1. Cardiovascular/respiratory endurance – the ability of body systems to gather, process, and deliver oxygen
2. Stamina – the ability of body […]

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WOD
Run 10 K or Roll The Dice!
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Brandon James meets "Fran" over fall break from High Point University. The date did not go so well.

THIS WEEKENDS FREE WORKOUT WILL BE HELD AT CROSSFIT CHARLOTTE AT 9:OO A.M.  BRING FRIENDS, FAMILY, NEIGHBORS AND/OR CO-WORKERS AND GET YOUR WEEKEND STARTED OFF RIGHT.  THE WORKOUT IS […]

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WOD

BIKE 1/2 MILE

5 HEAVY SLAMBALLS

5 BIG BOX JUMPS

5 MED-BALL THROWS FOR MAX HEIGTH

5 POWER BAND ACCELERTIONS

5 ROUNDS FOR TIME.

On Deck’s Taylor Rowe accelerating through the power and speed zone during a recent wallball workout.

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WOD
“Fran”
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
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Team 6am. Todd, Vernon, David and Mike had an early morning date with "Fran". Great job guys!

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WOD
Run 10 K or take door #2
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Bill Davies PR’s Helen by 2 minutes. Super effort!

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WOD
“Helen”
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
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CrossFit Charlotte at Chimney Rock. Coach A hiking with Andee, Spencer and Brandon.

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WOD
800m Run

25 Kettleball Swings
50 Squats
25 Push Press

800m Run
3 Rounds of the work, start and finish with  800m run.
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Ben Mercer gets in a 20lbs. weighted Murph over fall break from App.State. 38:55, WOW!

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WOD
“Murph”
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
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Bryan and Brennan, dedicated CrossFitters. Brennon is being deployed at the end of the month. We wish him […]

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WOD
“Linda”
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Set up three bars and storm through for time.
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Amelia getting ready for the Marine marathon and David tuning up for the fireman challenge this weekend in Atlanta. Good Luck to

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