CrossFit Charlotte

8am Navy seal WOD

• KB swing 1.5 /1kg
• GHSU
• Box jump
• Pull-ups
• Push press 95/65lbs.

50.35.20

9am CFC WOD

“Wilson”

With D-ball

• Slam ball
• Plyo-pushups
• Squats

50.40.30

Run 400m with D-ball

CFC trainer, Bryan Ragon checking over his shoulder during the backward run.

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 .

SATURDAY CFC WOD @ 8AM. and 9AM.  Bike ride at 6:30am.

WOD

“Michael”

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments.

The Brown family. Now we know who these guys get their good looks from. Great job Kat!

HQ WOD

Seven rounds for time of:
10 One legged squats, alternating
12 Ring dips
15 Pull-ups

OR

CFC WOD

“Cindy”

• 5 Pull-ups
• 10 Push-ups
• 15 Air squats

Try with a 20lbs. vest.

Complete as many rounds as you can in 20 minutes.

Post time to comments.

Gil PR’s his dead lift. 305lbs. Nice!

WOD

Deadlift 3-3-3-3-3 reps

Post loads to comments.

Optional

• Run 400m
• BW deadlift 12 reps
• 21 box jumps 20″

3 Rounds

Dina and Amanda show off. How did CoachA and Bobby get so lucky?

CFC WOD

• 1000m Row
• 50 Kettlebel swings 1.5 pod guys/1 pod gals
• 25 GHSU
• 750m Row
• 40 Kettlebel swings
• 20 GHSU
• 500m Row
• 30 Kettlebel swings
• 15 GHSU

Firefighters Q and Wil increasing their work capacity over broad time and modal domain. Who thinks Q looks like HQ’s Amundson

HQ WOD

“Griff”

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

CFC WOD

Sundays WOD

10 Rounds of:

12 Wallballs 20lbs./14lbs.

12 Pull-ups

Post time to comments.

Big Red at the top of his burpee.

HQ WOD 11am.

Ten rounds for time of:
12 Burpees
12 Pull-ups

CFC WOD 12pm

Ten rounds for time of:

12 Wallballs 20#/14#

12 Pull-ups

Post time to comments.

"Happy Burpees" All Dina’s idea!

8am. HQ WOD

Five rounds for time of:
135 pound Squat clean, 7 reps
15 Handstand push-ups

9am. CFC WOD

• 50 Wt’d burpees
• 400m run
• 35 Burpee box jump
• 400m run
• 20 Pull-up berpees
• 400m run

Post time to comments.

Q and Mike doing the offence, defense and combo jumps. Sweet!

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. CFC WOD 9am. No bike ride.

CFC WOD

“Filthy 50″

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders, 4 for 1 singles

OR

“Dirty Thirty”
30 Squats
30 Box Jumps
30 KB Swings
30 Burpees
30 Sit Ups
30 Pull Ups
30 Wall Balls Post time to comments.

Al, Tony and Brent discussing why Tony wimped out on the WOD.

WOD

Back Squat 5-5-5-5-5 reps

Rest

Tabata mash

Back squats 95lbs. guys, 65lbs. girls/box jumps 20″

8 Rounds

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Bobby, Amanda and Mike. Thank you for keeping our Country safe!