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.

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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.

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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!

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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.

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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!

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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 [Email address: coacha #AT# crossfitcharlotte.com - replace […]

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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

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Wil meets Mr. Pukie.

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WOD
Four rounds, each for time of:
800 meter run
Rest as needed between efforts.
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Scott Jacobs stretches the band in a resent workout.

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WOD
“Elizabeth”
21-15-9 reps of:
Clean 135 pounds
Ring dips
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Damn we look good!

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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!

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