CrossFit Charlotte

WOD

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

Rest

400m run or 500m row for PR’s (or both)

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1-2-3 Wallball.

CFC WOD

• 400m Run
• 30 Wallballs
• 20 Pull-ups

5 Rounds

Coach A and CrossFit Charlotte trainers Amelia and Amanda get in a ride and a WOD Saturday morning.

HQ WOD

30 Muscle-ups for time

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If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

CFC WOD

5 Rounds

• Row for calories 1 min.
• Thrusters 1min.
• Box jump 1min.
• Rest 1 min.

Count total reps.

CrossFit bad asses!

WOD

Overhead Squat 3-3-3-3-3-3-3 reps

Rest 5 minutes and choose…

“Nancy”

• 400m run
• 15 overhead squats
• 5 rounds

OR

Overhead squat 95lbs, 75 times in the least amount of sets. Weight can be scaled down.

Coach A, 95lbx76 Overhead Squats: [wmv] [mov][HQ Link]

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Coach, Mike, Brian and Jar sharing the moment.

HQ WOD 8am

“Fran”

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

CFC WOD

• 400m run
• 30 push-ups
• 100m run
• 30 split jumps
• 100m run
• 30 pull-ups
• 100m run
• 30 mountain climbers
• 100m run
• 30 crab walk
• 100m run
• 30 knees/elbows
• 100m run
• 30 tire jumps
• 400m run

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Happy anniversary to Mike and Kari Rose. 22 years!

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.

CFC WOD

“GI Jaren”

• 15 Wallballs
• 10 Burpee pull-ups

10 Rounds

The Boys are starting to come back after spring sports. Matt (Butler), Zach, Mike and Big Red (Providence)

HQ WOD

“Diane”

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

CFC WOD

Modified “Diane”

21-15-9

• Bike .66
• Deadlift
• Seated shoulder press

Post time to comments.

Wil meets Mr. Pukie.

WOD

Four rounds, each for time of:
800 meter run

Rest as needed between efforts.

Post times for each round to comments.

Scott Jacobs stretches the band in a resent workout.

WOD

“Elizabeth”

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

Post time to comments.

Damn we look good!

CFC WOD

“Wil’s 16th B-day WOD”

• 16 Wallballs
• 16 Box jumps
• 16 Slam balls
• 16 Sunamis
• 1600m Run

Shelly give’n everything she has. Great job!