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!!

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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 […]

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 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.

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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 [Email address: coacha #AT# crossfitcharlotte.com - replace […]

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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!

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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.

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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.

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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.

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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.

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*****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.

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