Workout starts at 9am. This will be a partner WOD, so pick them wisely. Saturday 9am only, Sunday 12pm only.

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CFC WOD
Make up day or try this one:

15 Body weight dead lift.

20 Knees to elbows.

25 Box jumps.

5 Rounds for time.
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Doris and Debra getting it done in the 6am crew. Great job ladies!

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11am. HQ WOD
“Lynne”
Five rounds for max reps of:
Body weight bench press
Pull-ups
12pm CFC WOD
3 Rounds of

Bike .66 mile
Overhead squats 21 reps
30 Pull-ups

Post reps for both exercises in all rounds.

Nick and Jeff. New Blood! Great effort guys!

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8am. HQ WOD
For time:
45 Double-unders
135 pound Squat clean, 45 reps
45 Ring Dips
45 Double-unders
9am CFC WOD
25 Back extensions
25 GH sit-ups
25 Wallball
Run 400m
4 rounds for time.
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Andrew is looking good!

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Saturday: HQ 8am, CFC 9am. 
WOD
3 rounds for time of:
Run 800 meters
1.5 pood Kettlebell swing, 21 reps
95 pound Thruster, 21 reps
21 Pull-ups
We do have a modified version!
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Sheila and Blake kipping the pull-ups. Nice work!

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CFC WOD
“Helen”
400m Run.
21 Kettlebell swing 1 1/2 pod.
12 Pull-ups (2 for 1 jumping).
3 Rounds for time.
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The aftermath of "Fight Gone Bad".

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HQ WOD
“Fight Gone Bad!”
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute [...]

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HQ WOD
Snatch 1-1-1-1-1-1-1 reps
OR
CFC WOD
Take your chances.
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CrossFit Charlotte at the Whitewater center. Nice a#$ Bobby!

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HQ
5k Run or 5k row or Hybrid (400m run/500m row 5 rounds)
CFC WOD

800m run/1000m

50 Wallballs

50 Push-ups

50 Kettlebell

50 Box jump

50 Double unders

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CrossFit Charlotte’s new mascot, Maxine. She is already learning how to jump rope.

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WOD
Burpees
Slamball
Box jump
30.25.20
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Amanda showing off her one legged squat.

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