CrossFit Charlotte

WOD

Shoulder press 3-3-3-3-3 reps

Rest 5 minutes

“Jackie”

• 1000m row
• Thrusters 45lbs. 50 reps.
• 30 Pull-ups

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Gil gets after the concept 2 rower.

“Partner WOD”

• 100m Spints
• GHWB sit-ups
• Push-ups
• Wallball
• Box jumps
• Push press
• Burpees

4 minutes each exercise, one minute rest. Total reps.

It takes everything you have to finish a workout. The the same attitude is needed if you want to win.

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.

SATURDAY HQ WOD @ 8AM.

WOD

“Michael”

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

OR

Kelly’s Challenge

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9 am. crew working on their Tsunamis.

WOD

“Elizabeth”

21-15-9 reps of:
Clean 135 pounds
Ring dips

OR

Trainers WOD

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Even with a broken hand, Jeff Buseick gets in a workout. Outstanding Mechanics on the split DB jerk!

WOD

“Nancy”

Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

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Captain Amanda and Bobby Webb take a picture with Andee before the Prom.

CFC WOD

“Tabata Mash”

Wall-balls/Box jumps

Rest 3 minutes

Tsunami’s/Slam-balls

8 Alternating intervals. 20 seconds of work/10 seconds rest.

Total reps.

Lieutenant Steve Smith of the 82nd Airborn Division takes on the BFT. 5:30 Very Impressive time!

HQ WOD

Hang power clean 1-1-1-1-1-1-1 reps

CFC WOD

• Row (calories)
• Jump squats 65lbs.
• SDHP 95lbs

21.18.15.12.9.6.3

Post times or loads to comments.

Brenda and Charlton complete the CrossFit Tri-athlon: Row, Bike and Run.

HQ WOD 11am

“Quarter Gone Bad”

Five rounds for total reps of:
135 pound Thruster, 15 seconds
Rest 45 Seconds
50 pound Weighted pull-up, 15 seconds
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 seconds

CFC WOD 12pm

• 100m sprint
• 25 pull-ups
• 200m sprint
• 50 push-ups
• 300m sprint
• 75 lunges
• 400m sprint
• 100 air squats
• 300m sprint
• 75 lunges
• 200m sprint
• 50 push-ups
• 100m sprint
• 25 pull-ups

Post times and reps to comments.

CrossFit trainer Bryan high five’n it with Bill and Mike after the WOD.

Choose either WOD at 8 or 9am.

HQ WOD

Run/row 10 K

CFC WOD

Do a circuit of 1 minute of exercise followed by 30 second rest for 3 rounds of:

Kettlebell Swings (40lbs)
Sit ups
Burpees
Push Press (65lbs)
Mountain Climbers

2-505 Scouts, 82nd Airborne Division on the last round of bottom to bottom Tabata squats.

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.

SATURDAY HQ WOD @ 8AM.

CFC WOD

10 Rounds

• 100m sprint
• 10 kettlebell swings (2 pod guys, 1 1/2 pod girls)

 Post time to comments.

The boys after a workout with Kelly.