CrossFit Charlotte

CFC WOD

• 5 Turkish get-ups
• 10 Man Makers
• 15 Deadlifts
• 20 Knees/Elbows

5 Rounds For Time.

HQ WOD

Deadlift 1-1-1-1-1-1-1 reps

Post loads to comments.

Before and after pictures of what CrossFit can do for you. Bryan works with Baryn helping him reach his fitness goals.

HQ WOD

Run or Row 5K

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CFC WOD

21 – 15 – 9

Thrusters (65lbs)
Kettlebell Swings (50lbs)
Pull Ups
Run 400 Meters

9am. group performing the jerk press. Outstanding work girls!

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

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

Post time to comments.

Ben Mercer’s last GH sit-up at App. State this past weekend.

WOD

• 500m Row
• 100m Farmers Walk
• 1 Rope Ascent

5 Rounds

Post Times To Comments.

Bill Davies hits 1030lbs. "Crossfit Total" Congratulations being the first at CrossFit Charlotte!

WOD

Push Jerk 3-3-3-3-3-3-3 reps

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Sue Hill performing the back squat. Outstanding effort!

WOD

“Joshie”

Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups

Post time to comments.

College CrossFitters. Spencer Hendel, Kelly and Josh Roten get their WOD on the rock at App. State.

Check out Mike, Matt, Corey, and Alex meeting their first “Nasty Girls.”  Sorry it took so long to get this one posted, but hopefully you’ll think it was worth the wait!

[youtube]http://www.youtube.com/watch?v=eHbwazoF-_A[/youtube]

WOD

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

Rest

50% Max for 90sec. then sprint 400m.

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The weekend Warriors hit CrossFit Charlotte. Super effort Saturday everyone!

WOD

Happy 28th Birthday Captain Amanda.

• 200m Run
• 28 KB Swings
• 200 m Run
• 28 Box Jumps

5 Rounds .

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You want me to do WHAT? Amanda and her weighted pull-ups. Super effort!

REMEMBER THIS PICTURE!

WOD

“Tabata Something Else”

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

Mac Clark and Max Deluca of CCDS getting some. Outstanding effort!