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.

Continue reading...

***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.

Continue reading...

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.

Continue reading...

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!

Continue reading...

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 […]

Continue reading...

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!

Continue reading...

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.

http://www.vimeo.com/914433

WOD
“Angie”
For […]

Continue reading...

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.

Continue reading...

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.

Continue reading...

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.

Continue reading...