CrossFit Charlotte

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

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.

Post times to comments.

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

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!

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.

Post time to comments.

Andrew is looking good!

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!

Post time to comments.

Sheila and Blake kipping the pull-ups. Nice work!

CFC WOD

“Helen”

400m Run.

21 Kettlebell swing 1 1/2 pod.

12 Pull-ups (2 for 1 jumping).

3 Rounds for time.

Post times to comments.

The aftermath of "Fight Gone Bad".

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 break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

Patrick, UNC Asheville soccer player, takes the lead in the 100m sprint.

HQ WOD

Snatch 1-1-1-1-1-1-1 reps

OR

CFC WOD

Take your chances.

Post loads to comments.

CrossFit Charlotte at the Whitewater center. Nice a#$ Bobby!

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

Post times to comments.

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

WOD

Burpees

Slamball

Box jump

30.25.20

Post times to comments.

Amanda showing off her one legged squat.