WOD
Deadlift 1-1-1-1-1-1-1 reps
Post loads to comments.

Ruth jumps the "Big Tire" 24".

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WOD
“Kelly”
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
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Someone has to clean up after you guys.

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WOD
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
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The Rose’s put in a hard days workout. Lee will be playing football for the Richmond Spiders in the fall.

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CFC WOD
“A Little Cindy, Helen and Karen”
250m Row

3 sets of (5 Pull-ups, 10 Push-ups, 15 air squats.)

250m Row

21 Kettleball swings
12 Pull-ups

500m Row

75 Wallballs

500m Row

21 Kettleballs
12 Pull-ups

250m Row

3 Sets of (5 Pull-ups, 10 push-ups, 15 air squat)

250m Row

Sue Clewis getting some sweet O2 after a workout.

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HQ WOD
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.
Use as many sets each minute as needed.
Post number of minutes completed to comments.
CFC WOD

800m Run

3 sets of (5 man makers, 10 thrusters, 15 abmat sit-ups) use the same dumbells […]

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HQ WOD
“CrossFit Total”
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
CFC WOD
“300″

25 Pull-ups

50 Dead lifts

50 Push-ups

50 Box jumps

50 Knees/Elbows

50 Kettlebell swings

25 Pull-ups

Post Times.

Clean and Jerk is the #1 o-lift when developing speed and power. Notre Dame’s JR looking sweet!

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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
“Go BIG or go home”

BIKE 1/2 MILE
5 HEAVY SLAMBALLS
5 BIG BOX JUMPS
5 MED-BALL THROWS FOR MAX HEIGTH
5 POWER BAND ACCELERTIONS

5 ROUNDS FOR TIME.
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Terry Boss of the Charlotte Eagles and Kelly Hargett take on "Fight Gone Bad" Terry posted a 351 first time. Nice!

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WOD
Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions
Post Times To Comments.
Skill work from the ground. Deadlift, SDHP and Medball cleans.

Anthony Lopez uses CrossFit as his strength and conditioning program for Rugby.

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GODS WORKOUT
Link to NY Times Article
WOD
Four rounds, each for time of:
800 meter run
Rest as needed between efforts.
Post times for each round to comments.

Father and Sons; Eric, Garrett and Connor enjoy the camaraderie after a workout.

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