HQ rest day, CFC make up day or try this one.

20 DB hang squat cleans
20 Pull-ups
20 GH sit-ups

5 Rounds for time

Shawn Visor has missed a few WOD’s. We can see why. Congratulations! Today’s workout is dedicated to Ethan Lee.

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Coach A will start a new group at 7:30am.  Please comment or e-mail coacha [Email address: coacha #AT# crossfitcharlotte.com - replace #AT# with @ ] if you are interested and what days of the week. Example (MWF, TTH).

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HQ WOD
Run 15 K
CFC WOD

15 Overhead lunges 45lbs.

15 Wallballs 20lbs.

15 Box jumps 24″

Complete as many rounds in 30 minutes as you can.
Post time or rounds completed to comments.

Andrew is looking good!

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The 2nd Annual Marine Mud Challenge is this Saturday at Belmont Abbey college.  I realize it’s a late start, but I think we should try to get a team or two together.  If you’re interested, leave a message in the comments.

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***(4-8pm)  REMEMBER BODY COMPOSITION ANALYSIS TODAY, JULY 29. SIGN UP AT THE DESK. YOU DO NOT HAVE TO BE A MEMBER OF THE GYM.***WOD
“Helen”
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Post time to comments.

Ryan McMillan performing the lunge jump.

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***(4-8pm)  REMEMBER BODY COMPOSITION ANALYSIS TUESDAY, JULY 29. SIGN UP AT THE DESK. YOU DO NOT HAVE TO BE A MEMBER OF THE GYM.***
HQ WOD
“CrossFit Total”
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
OR
CFC WOD

Back squat 50 reps
400m Run
Shoulder press 50 reps
400m Run
Deadlift 50 reps
400m Run

Post totals and Times to comments.

My arms are bigger than yours.

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***REMEMBER BODY COMPOSITION ANALYSIS TUESDAY. SIGN UP AT THE DESK. YOU DO NOT HAVE TO BE A MEMBER OF THE GYM.***
Rest day for HQ, so it is make up day at CFC or try this one.

 400m Run

21 KB swings 2pod

12 Push jerks 135lbs

3 Rounds.
Post times to comments.

Saturday 8am crew. You guys look marvelous. Coach A

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HQ WOD
“Michael”
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
CFC WOD
“Partner workout”

800m Run
“Cindy”

3 Rounds for time and # of Cindy rounds.
One partner runs 800m while the other commpletes as many rounds of Cindy in the same amount of time.

Ben gets the score of the day by one second. 4:22 "Jeremy" Nice work!

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

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HAPPY BIRTHDAY CROSSFIT TRAINER BRYAN RAGON 
WOD
“Fran”
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Post time to comments.

Circle of friends.

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