CrossFit Charlotte

HQ WOD

Complete as many rounds in twenty minutes as you can of:
65 Pound Thruster, 10 reps
10 Pull-ups

OR

CFC WOD

• 75lbs. Pound SDHP, 10 reps
• 15 Push-ups
• 2o Sit-ups

Post rounds completed to comments.

24" Box jump.

***FREE WORK OUTS THIS WEEK @ PEAK FITNESS 6PM. SOUTH TRYON LOCATION ONLY****

HQ WOD

Run 5K

CFC WOD

3 Rounds:
400 meter run
30 box jumps
30 kettlebell swings (men use 24 kgs, ladies use 16 kgs)

Post time to comments.

Monday night at CrossFit Charlotte.

WOD

Thruster 1-1-1-1-1-1-1 reps

Rest

Tabata mash. 8 rounds each.

Thrusters (75lbs./45lbs.)/pull-ups

Post loads and total reps. to comment.

Josh takes on the box jump in a recent WOD. Josh is a police officer in the Eastway district.

HQ rest day

CFC WOD

Make up day OR

• 33 Clean and Jerk (Crossfit Charlotte trainer Paul Burnam’s Birthday WOD) Guys 95lbs./Girls 65lbs.
• 400m Run

3 Rounds for time

Brenda dead lifting half her body weight. Outstanding!

WOD

8am HQ

Five rounds for time of:
95 pound Hang Power Snatch, 15 reps
Run 400 meters

Post time to comments.

9 am “Jar’s 54th Birthday WOD”

Filthy 50 with 4 Burbees between each exercise. Sub 50 slamballs for 50 burpees.

2-505 Scouts, 82nd Airborne Division in for a WOD. Thank you from CrossFit Charlotte for all you do to keep us safe at home.

Saturday morning ride (20 miles) will start at 6:30am and the WOD at 8am. CoachA and Amanda will lead the ride. We will average 18 miles/hour.

WOD

Deadlift 3-3-3-3-3 reps.

Rest

Christine

• 500m row
• 12 BW dead lift
• 21 box jump

3 rounds

Post loads to comments.

Shawn Visor looking sweet with his push-up!

Listen to two time world champion Brandon Cunningham at the Scott’s Challenge give some publicity to CrossFit Charlotte. Also, get an idea what our David Bowman does for fun. He is two seconds away from the world record in his age group. David’s best time, accomplished last week end is 1:28. Video Courtesy of Again Faster TV.

[vimeo]http://www.vimeo.com/914433/[/vimeo]
WOD

“Angie”

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

Kathy Dunn’s dip and drive to the top of the box. Nice!

WOD

“Deck of cards”

• Hearts…..Wallball
• Spades…..Box jumps
• Diamonds…..Kettleball swing
• Clubs…..Slamballs
• Joker…..400m run

Ace = 1 rep

Face cards = 10 reps

Everything else face value

Complete the deck of cards as a group.

Dr. Hugh Black and Dr. George Hart during a Dr. Tabata jump pull-up workout.

CONGRATULATIONS TO CROSSFIT CHARLOTTE’S AMELIA NEIGHBORS…..BOSTON MARATHON…3:38:46..SWEET TIME!!! AMELIA IS ALSO OUR RUNNING AND ENDURANCE SPECIALIST. CONTACT HER AT CROSSFIT CHARLOTTE AND IMPROVE YOUR RUNNING TECHNIQUE.

WOD

Weighted pull-ups 1-1-1-1-1-1-1 reps

 Rest 5 minutes

• 500m row
• 4 rounds tabata pull-ups

3 rounds

Post loads , body weight and reps to comments.

Some people will do anything not to be photographed.

CONGRATULATION  DAVID BOWMAN! 1:28 THIS PAST WEEKEND IN THE FIREMAN CHALLENGE SWEET PR!

Track Amelia in the boston marathon today at 10am. Via internet. www.baa.org Bib #13604, wave 1, corral 13.

WOD

Back Squat 5-5-5-5-5 reps

Rest 5 minutes

Bottom to Bottom Squats.

400m Run

Post loads to comments.

Matt and Mike partner up in Saturday’s WOD.