CrossFit Charlotte

WOD

Three rounds for time of:
225 Deadlift, 15 reps
15 Handstand push-ups
15 Pull-ups
95 pound Thruster, 15 reps

Post time to comments.

Sue Clewis assumes the fetal position after a solid workout.

CFC WOD

“Kelly”

• Run 400m or Row 500
• 30 Wallball
• 30 Box jumps

5 Rounds for time.

CrossFit Charlotte trainer’s David and Amelia at CrossFit Hardcore the morning after running a half marathon in Miami.

WOD

“Grace”

135 pound Clean and Jerk, 30 reps

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

Mike McGarry and Matt DiMarco competing in the Marine Buddy Challenge this past weekend.

WOD

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

OR

“Mary”
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post your choice of girls and rounds completed to comments.

Andee Hendel back left in the picture, participated in Buddy Lee’s jumping roping certification this past weekend in San Diego.

WOD

“CrossFit Total”

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

Post total to comments.

CFC WOD

• 25 Pull-ups
• Run 200m
• 50 Push-ups
• Run 400m
• 75 Sit-ups
• Run 600m
• 100 Squats
• Run 800m

 2 Rounds for time.

Post times to comments.

CFC WOD

“Wilson”

• Slamball
• Plyo push-ups
• Goblet squats

3 Rounds 50.40.30

Finish with 400m run with Wilson.

Mike and Matt will be competing in the Marine Charity Challenge today. More Pictures to follow!

THIS WEEKENDS FREE WORKOUT WILL BE HELD SATURDAY AT CROSSFIT CHARLOTTE AT 9AM. 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.

WOD

“Nasty Girls”

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

Post time to comments.

A few of CrossFit Charlotte’s 9 am. team.

Several nights a week we have different teams from Charlotte United come in for fitness workouts.  CrossFit is a perfect compliment to the sports specific work they do in their normal practices.  Being non-specific, CrossFit will expose any weaknesses the players have in their fitness level.  And from our–and every other CF gym’s–observation, the most progress will be shown by working on your weaknesses.

Find the exercise you hate, that’s probably the one that’s your weakest.  And work it until you don’t hate it anymore.  Then find the next one.

Great workout, U-15.  Can’t wait to see you next time.

• 3 Rounds, 1 minute each exercise, score all reps
  • Rowing
  • Kettlebell Swings
  •  Thrusters
  • Walking Lunges
  • Box Jumps
  • Rest

[youtube]http://www.youtube.com/watch?v=arsgFoHFVj8[/youtube]

WOD

Snatch 1-1-1-1-1-1-1 reps

Post loads to comments.

Henry and Dina getting in some L-pulls.

WOD

Four rounds for time:
Run 400 meters
Rest 2 minutes

Post time to comments.

CrossFit Charlotte’s version of "Flash Dance" with Kristi Clewis. New Pull-up bars being installed for the March clini