CrossFit Charlotte

11am/12pm HQ WOD

For time:
135 lb Squat cleans, 10 reps
50 GHD Sit-ups
135 lb Squat cleans, 8 reps
40 GHD Sit-ups
135 lb Squat cleans, 6 reps
30 GHD Sit-ups
135 lb Squat cleans, 4 reps
20 GHD Sit-ups
135 lb Squat cleans, 2 reps
10 GHD Sit-ups

12pm CFC Modified WOD

50.40.30.20.10

• Squat jumps 45lbs bar.
• GHD Sit-ups

Post Times to comments.

The Boys getting ready for a little head to head competition. Guess who won the mile run.

Sunday: HQ 11am, CFC 12pm 

HQ WOD

For time:
135 lb Thruster, 10 reps
50 Double-unders
135 lb Thruster, 8 reps
40 Double-unders
135 lb Thruster, 6 reps
30 Double-unders
135 lb Thruster, 4 reps
20 Double-unders
135 lb Thruster, 2 reps
10 Double-unders

CFC WOD

50.35.20

• Thrusters
• Pull-ups
• Double unders

Post time to comments.

The Mitchell family getting their workout in.

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. Bike ride before at 6:30am. if you are interested in a ride and a WOD.

HQ WOD

“CrossFit Total”

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

OR

CFC WOD

• Run 400m
• BW deadlift 50 reps
• Run 400m
• 1/2 BW push press 40 reps
• Run 400m
• 3/4 BW squat 30 reps
• Run 400m

Post total to comments.

Our shirts have made it all the way to Houston.

Starting Monday May 2 CrossFit Charlotte will have open gym between the hours of 10am. and 12pm.

CFC WOD

• 30 Kettlebell swings 1 1/2 pod
• 25 Back extensions
• 20 Knees/elbows
• 6/6/6 Offence, defence, combo box jumps

3 Rounds

Post times to comments.

Eric’s Birthday workout. Nice work!

WOD

Shoulder Press 3-3-3-3-3 reps

Rest

400m Run/500m Row

2 Minute rest.

400m Row/500m Row

Post loads and times to comments.

OR

Navy Seal WOD “Daniel”

Jar will CrossFit any where.

Trevor turnout CrossFit Charlotte. Outstanding support!

 

Thanks to Ultimate CrossFit for participating and supporting the “Trevor”workout. I see a rematch coming in the near future.

WOD

Run 1 mile
Two minutes of each:
Row
30 pound Dumbbell thrusters
20 pound Medicine ball cleans
Double-unders
Pull-ups

Post total time and total reps plus calories (from row) to comments.

The clock runs continuously for the ten minutes after the run.

CFC WOD

“Trevor”

• 300 Pullups
• 400 Pushups
• 500 Situps
• 600 Squats

4 person teams.

HQ WOD

“Jason”

For time:
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups

Post time to comments.

Mike Rose getting certified this past weekend. Nice job Mike!

WOD

• 50 Rope shakes
• 40 Slamballs
• 30 Box jumps

3 Rounds

Run 800m

Michelle owner of CrossFit Fort Bragg and Paul of CrossFit Charlotte enjoying the outdoors.

WOD

Three rounds for time of:
Run 800 meters
50 Pull-ups

Post time to comments.

Ruth working out in CrossFit Charlotte’s indoor pool.