CrossFit Charlotte

WOD

“Tabata Alternating”

• Dead-lift/Push-press

Rest 3 Minutes

• Box Jump/Slam-balls

 Alternating between exercises for 8 rounds each, 20 seconds of work, 10 second rest. Add total repetitions completed.

The full-out of intensity. Nice work CUFC U-13s!

WOD

Five rounds for time of:
50 Squats
100 Rope jumps

Post time to comments.

You want me to do WHAT? Amanda and her weighted pull-ups. Super effort!

WOD

Weighted pull-ups 1-1-1-1-1-1-1 reps

Post loads and body weight to comments.

Rest 5 minutes

10 Rounds of 30 seconds on and 30 seconds off of rowing.

Post your total meters for all 10 rounds to comments.

It takes a big set sometimes. Good luck to David this month as he competes in the Fireman challenge in Atlanta and Las Vegas!

WOD

“J.T.”

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

Post time to comments.

Sunday’s crew. Sweet workout!

WOD

“SHE’s BACK”

• 50 Vertical Jumps
• 50 Slamballs
• 50 Sit-ups
• 200 Rope Skips
• 50 Kettlebell Swings
• 50 Sit-ups
• 400m Run
• 50 Thrusters
• 50 Sit-ups

Matthew Zastrow and L-Pulls. Outstanding effort Matt!

WOD

For time:
Run 400 meters
75 pound Powerclean, 50 reps
40 L Pull-ups
Run 400 meters
75 pound Powerclean, 40 reps
30 L Pull-ups
Run 400 meters
75 pound Powerclean, 30 reps
20 L Pull-ups
Run 400 meters

Post time to comments

Charlotte United U-14 Gold during a resent Tabata workout. Great effort guys!

ATTN ALL CFC MEMBERS AND NON MEMBERS ALIKE.  THIS SATURDAYS FREE WORKOUT WILL BE HELD AT CFC AT 9:00 A.M. BRING YOUR FRIENDS, FAMILY, NEIGHBORS AND CO-WORKERS! ALL WORKOUTS ARE SCALABLE AND FUN!  FOR FURTHER INFO PLEASE CONTACT COACHA@CROSSFITCHARLOTTE.COM OR CALL 704.519.6693.

WOD

Back Squat 3-3-3-3-3 reps

Post loads to comments.

Mike McGarry PR’s his three rep. squat max. 225lbs. Outstanding effort!

WOD

For time:
Run 400 meters
60 Wall-ball shots, 20 pound ball
30 Handstand push-ups
Run 400 meters
40 Wall-ball shots, 20 pound ball
20 Handstand push-ups
Run 400 meters
30 Wall-ball shots, 20 pound ball
15 Handstand push-ups
Run 400 meters

Post time to comments.

Team 6am. Todd, David, newbie Matt of the Charlotte Fire Department, Vernon and veteran Mike.

WOD

10 Rounds For Time.

• 250m row
• 10 Back Squat

Charlotte United Futball Club U-14 boys and girls gold teams performing the jump pull-ups during a recent workout.

WOD

Three Rounds For Time.

• 35 Double Unders
• 25 Thrusters
• 15 Pull-ups

Team 9am working the slamballs. Great job girls!