CrossFit Charlotte

WOD

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Post time to comments.

Glute/ham back extension and abmat sit-ups go hand in hand with posterior development and mid-line stabilization.

WOD

Back squats

• 5.5.5.5.5

5 second hold at the bottom of each squat.

• Finish with 8 rounds of bottom to bottom squats.

Coach Hales and Robert Blanton in a resent workout. RJ has a verbal commitment to play football for Notre Dame.

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.

CFC WOD

• 100 Squats
• 30 Box jumps
• 30 KB swings
• 30 Sit-ups
• 30 Thrusters
• 30 Burpees
• 30 Wallball shots
• 800m Run

Post times to comments.

Greg Clewis, Myers Park HS. AD starting his a box jump burpees. Outstanding effort Coach!

WOD

• 5 Burpees
• 10 push press
• 15 calorie row
• 20 Lunges

Complete as many rounds in 20 minutes.
HQ WOD

“Elizabeth”

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

Post time to comments.

Ben Mercer and Matt DiMarco perform the assisted HSPU during a resent Diane WOD.

THIS WEEKENDS FREE WORKOUT WILL BE HELD SATURDAY 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

“Diane”

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

Post time to comments.

Now that’s a look of determination. Super effort Sheila Haas!

WOD

3  ROUNDS FOR TIME

10 D.B THRUSTERS

20 DIPS

30 BOX JUMPS

40 K.B.SWINGS

50 SIT-UPS

Jeremy Schellhorn maxing out on the front squat. Outstanding effort Jeremy!

WOD

“Michael”

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments.

HAPPY BIRTHDAY VERNON! EVERYTHING GETS BETTER AT 37.

Well, I finally moved the video list to it’s own page. The past three days HQ has feature our own Coach A in the video of the day. They must think he’s entertaining on video or something. Watch the videos, I don’t know if I’ve ever seen videos that Tony has taken so much time with the editing. Cuts, splices, inserting video in the middle of the workouts, picture-in-picture. But I think the work was worth it, they really turned out nice.

In part 1, watch Coach go head-to-head against his daughter, Andee. Part 2, shows Coach putting his money where his mouth is, challenging a record Christine set by Patrick from HQ. And last, a three way match featuring wallball specials. 2-for-1 wallballs–where you do an extra squat while the ball is in the air–and GHD wallballs.

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.

Providence High School and Sun Valley Middle School athletes getting ready for Baseball.

WOD

Front Squat 1-1-1-1-1-1-1-1-1-1 reps

Rest 3min.

400m Run for time.

Post loads to comments.

Rose demonstrates correct form when using the Abmat.