CrossFit Charlotte

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.

SATURDAY HQ WOD @ 8AM.

HQ WOD 

Back Squat 3-3-3-3-3 reps

Rest 3 minutes.

Tabata mash: 60% of 3 rep max/Box jump (24″), 8 Rounds, Total reps.

 Post loads and reps to comments.

Blake and Matt from Butler HS. Blake will be going to Gardner Web and Matt to Washington and Lee. Outstanding effort!

HQ WOD

7 rounds for time of:
95 pound Sumo-deadlift high-pull, 10 reps
10 Ring dips

CFC WOD

1000m Row

• 21 Thrusters
• 21 SDHP

750m Row

• 15 Thrusters
• 15 SDHP

500m Row

• 9 Thrusters
• 9 SDHP

Post time to comments.

Vernon Lesser, Mike McGarry and Matt DiMarco push each other at 6am. Nice work!

HQ Rest day

CFC WOD

• Kettlebell Swing
• Push-ups
• Slamball

  50.40.30.20.10

Even the rain can not stop Ryan Hagen in a resent WOD. Rain is just part of the workout!

WOD

Five rounds for time of:
400 meter Run
50 Squats
30 Back extensions

Post time to comments.

Myers Park duo: AD Greg Clewis and resource officer Steve Blalock work and workout together. Great job guys!

WOD

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

CFC WOD

• Run 400m
• 30 Kettlebell Swings
• 30 Box Jumps

5 Rounds

Post loads to comments.

CFC trainers Amelia and Dina give plenty of support to Todd after a tough WOD.

HQ WOD

“Eva”

Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

CFC WOD

• 7 Pull-ups
• 7 Thrusters 75lbs.
• 7 Burpees

Complete as many rounds in 20 minute

Post time to comments.

CrossFit Charlotte jump rope specialist, Andee Hendel scores a goal in yesterdays scrimmage.

HQ Rest Day

CFC WOD

400m Run

• 50 Wallballs
• 10 Slamballs
• 40 Wallballs
• 20 Slamballs
• 30 Wallballs
• 30 Slamballs
• 20 Wallballs
• 40 Slamballs
• 10 Wallballs
• 50 Slamballs

400m Run

Best part of the workout is developing lasting relationships after spilling your guts on the floor after a tough WOD.

“Lynne”

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

Jordan and Dalton use the box jump for their plyometric workout.

HQ WOD

Four rounds for time of:
Run 400 meters
50 Squats

Finish with 95lbs. Push Presses for Vernon’s 37th Birthday. How many times? 37!

Post times to comments.

HAPPY BIRTHDAY VERNON! EVERYTHING GETS BETTER AT 37.

HQ WOD

Hang squat clean 3-3-3-3-3-3-3 reps

CFC WOD

“Helen”

• 400m run
• 21 KB Swings
• 12 Pull-ups

Post loads to comments.

6 am. group enjoying their one mile bike sprint.