CrossFit Charlotte

WOD

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

Kathryn Brown showing off her dead lift. SWEET!

CROSSFIT CHARLOTTE WILL BE CLOSED THIS WEEKEND FOR A CROSSFIT CERTIFICATION SEMINAR. THE LAST W.O.D. ON FRIDAY WILL BE 3PM. SORRY FOR THE INCONVIENCE AND REGULAR TIMES WILL START ON MONDAY.

WOD

Run or Row  5 K

Post time to comments.

World record holders David Bowman of Charlotte and Brandon Cunningham in the Fireman challenge playing catch.

WOD

“CrossFit Total”

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

Charlotte United Futbal Club U-18 getting ready for the spring season.

CROSSFIT CHARLOTTE WILL BE CLOSED THIS WEEKEND FOR A CROSSFIT CERTIFICATION SEMINAR. THE LAST W.O.D. ON FRIDAY WILL BE 3PM. SORRY FOR THE INCONVIENCE AND REGULAR TIMES WILL START ON MONDAY.

CrossFit Charlotte WOD

“Karen”

• 150 Wallballs

Gents 20lbs. 10′, Gals 14lbs. 9′

Rest 5 minutes

• 7/2k

10 intervals of 42 second row, 30 second rest. Try to get 200 meters each interval for a total of 2000 meters.

Record time and distant to comments.

Providence, Butler, and Sun Valley athletes getting better!

CROSSFIT CHARLOTTE WILL BE CLOSED THIS WEEKEND FOR A CROSSFIT CERTIFICATION SEMINAR. THE LAST W.O.D. ON FRIDAY WILL BE 3PM. SORRY FOR THE INCONVIENCE AND REGULAR TIMES WILL START ON MONDAY.

WOD

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

Post loads and body weight to comments.

Rest 3 minutes

Smash it up

• Slamball/Box jumps

20 seconds slamball, 10 second rest, 20 second box jump, 10 second rest. 8 rounds for total reps.

6am slamball. Nice effort Matt, Vernan, Jeff and Mike who is not in the picture.

HQ WOD

“Elizabeth”

21-15-9 reps of:
Clean 135 pounds
Ring dips

Post time to comments.

CrossFit Charlotte WOD

• 400m Run
• 20 Turkish get-ups

3 Rounds for time.

Saturday morning group takes on the Dumbbell Bear. Super effort everyone!

WOD

HQ

“Nancy”

Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Post time to comments.

CrossFit Charlotte WOD

Dumbell Bear

• 5 Dead lifts
• 5 Hang power clean
• 5 Push press
• 5 Front squats

On the minute, every minute for 20 minutes.

Certified CrossFit trainer Matt DiMarco performs the overhead squat.

WOD

Back Squats

3.3.3.3.3

Rest 5 minutes

Use 40% Max Load Posted And Do 8 Rounds Of Tabata Back Squats. Total Reps.

Second round of the Turkey Marathon. Super effort Dina, Jeff and Chris!

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 SCALABLE SO ALL LEVELS OF FITNESS ARE WELCOME! FOR FURTHER INFORMATION PLEASE CONTACT ANDY AT 704.519.6693 OR VIA E-MAIL AT .

WOD

TURKEY FEAST

• 1000M ROW
• 100 WALLBALLS
• 1 MILE BIKE
• 75 PUSH-PRESS
• 800M RUN
• 50 KNESS TO ELBOWS

HQ W.O.D.

30 Muscle-ups for time

Post time to comments.

If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

Charlotte Latin’s Sarah and Ann Louise showing off thier guns!

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

Post time to comments.

 

Paul Burnam and future certified CrossFit trainer PR’s ‘Fran" Great effort Paul!

*TURKEY DAY W.O.D. WILL BE HELD AT 9AM. HIGH SCHOOL AND COLLEGE CLIENTS THERE WILL BE A 10AM W.O.D. FOR THOSE WHO ARE SLEEPING IN.* REGULAR SCHEDUAL THE REST OF THE WEEK.