Wednesday
Tuesday
MONDAY
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.
Sunday
WOD
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.
” Suffer on Saturday”
Friday
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.
Charlotte United Futbol U-15
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
- Â Thrusters
- Walking Lunges
- Box Jumps
- Rest
[youtube]http://www.youtube.com/watch?v=arsgFoHFVj8[/youtube]

