CrossFit Charlotte

WOD

“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Post number of rounds to comments.

Christian of Providence Day School demonstrates outstanding shoulder extension during a recent W.O.D.

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 COACHA.

WOD

Deadlift 3-3-3-3-3 reps.

Post loads to comments.

Rest 5 minutes.

50% Max load for 90 seconds.

Post total reps.

Charlotte United Futbal Club Getting another great WOD in!

WOD

• Sumo Deadlift High Pulls
• Plyo Push-ups
• Turkish Get-ups

21-18-15-12-9

Post time to comments.

CrossFit Charlotte welcomes Jeff Buseick. "Back squats never felt this good." Direct quote from Jeff!

WOD

Back Squats 1-1-1-1-1-1-1 reps

Rest 3 minutes

50% Heaviest load for max reps. in 90seconds.

Post loads to comments.

Coach A vs Ben Mercer in Nasty Girls, 9:54 to 10:00. A well fought battle by Ben, but coach caught him in the end.

WOD

Four rounds for time:
Run 400 meters
Rest 2 minutes

Post time to comments.

CrossFit Charlotte welcomes Max, Mac and Nic to the CrossFit community and the Sunday W.O.D.

WOD

“Nasty Girls”

3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps

OR

• 400m Run
• 50 Squats
• 25 Sit-ups

How many rounds in 20 minutes.

Post time or rounds to comments.

Sheila developing her power with the Olympic snatch. The most explosive and best carry over lift into sport and occupation.

WOD

21.15.9

• Row
• Box jump burpee
• Thrusters
• Pull-ups
• Dips

Post times.

All too familiar seen in a CrossFit facility. If you have not been in this position after a workout was it really a workout?

WOD

• Pressing snatch balance.
• Snatch balance.
• Heaving snatch balance.
• Burgener warm up.

“Isabel”

For time:
Snatch 135 pounds, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.

 Rest 5

Tabata combo: Kettlebell swing/squat jumps

Alternate between each exercise Tabata style for 8 rounds. 20 seconds KB swing  10 seconds rest, 20 seconds squat jumps 10 seconds rest. Continue for 7 more rounds. Add total reps completed.

Boys night out. Andy, Jar and Bill enjoy some time out after a workout.

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 COACHA.

WOD

“Diane”

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Post time to comments.

CrossFit Charlotte’s most dangerous…Captain Amanda Web of the US Army. I would put my life in her hands any day of the week!