CrossFit Charlotte

WOD

“Fran”

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post time to comments.

Fight Gone Bad group for Sunday’s WOD. Outstanding job!!

WOD

“Fight Gone Bad!”

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

Jon Alix has a big swing with the kettlebell; therefore, producing more power. Outstanding effort Jon!

 WOD

• 400m Run
• 50 Air Squats
• 35 Kettlebell Swings (55 guys, 35 girls)
• 20 Burpees

3 Rounds For Time.

David Bowman getting ready for the Fireman Challenge season.

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 .

SATURDAY HQ WOD @ 8AM.

HQ WOD

Split Jerk 1-1-1-1-1-1-1 reps

CFC WOD

400m Run

• 50″ Lunge Press Right Arm
• 15 Back Extensions (use dumbell)
• 15 Abmat Sit-ups (use dumbell)
• 50′ Lunge Press Left Arm

3 Rounds

Post loads to comments.

Doris completed her first "Helen" in 21:03. Super effort!

WOD

“Helen”

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Post time to comments.

Andee and Ryan of Providence High School go head to head in a recent WOD. Don’t be afraid to compete!

CFC WOD

Strength:

Thrusters

5.3.3.2.2.2.1.1.1.1

High Intensity Training:

• 1 Minute Wallball
• Rest 30 Seconds
• 1 Minute Row (calories)
• Rest 30 Seconds

5 Rounds

Add Wallball Reps and Calories For Total.

Kari Rose gives instructions to Scott, Vernon and Matt D. on the abmat sit-up.

WOD

“Barbara”

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Post time for each of five rounds to comments.

Teams of 4 competing in Trevor. Get your team ready now for Memorial Day Trevor WOD for Charity.

WOD

30 Muscle-ups for time

Post time to comments.

If you cannot do the muscle-ups do 120 pull-ups and 120 dips or 240 pull-up and 240 dips if jumping.

Sheila Haas gets her first rope climb with help from CFC trainer Amelia Neighbors.

MONDAY GROUP CLASSES: 6AM, 9AM, 3-7PM 

HQ WOD

Clean and Jerk 1-1-1-1-1-1-1 reps

Matt Z. Birthday WOD

• Deadlift
• Box jumps
• Push jerk
• Double unders

23 reps each, 4 rounds for time.

Post loads to comments.

Birthday Boy Matt Z and Amanda Webb learning the deadlift at the CrossFit Charlotte certification.

*****Easter Sunday WOD at 12pm. Monday regular schedule.*****

WOD

“Trevor”

• 300 Pull-ups
• 400 Push-ups
• 500 Sit-ups
• 600 Squats

Form teams of four and storm through.

Ted from Lafayette Indiana puts his Fireman skills to the test with the battling ropes.