CrossFit Charlotte

WOD

Deadlift 1-1-1-1-1-1-1 reps

Post loads to comments.

Ruth jumps the "Big Tire" 24".

WOD

“Kelly”

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Post time to comments.

Someone has to clean up after you guys.

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.

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.

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 for each exercise, use one dumbell for sit-ups.

3 Rounds for time

Henry Atkins at full extension on the kettleball swing.

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!

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 .

SATURDAY HQ WOD @ 8AM.

WOD

“Gwen”

Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

Post loads to comments.

Todd Holmes of the Charlotte Fire Department Station 3 stretches the band.

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.

Post times to comments.

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

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.

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.