CrossFit Charlotte

PAUL BURNAM’S LABOR DAY PARTY TODAY @ 4:30PM 

LABOR DAY WOD 9AM. ENJOY THE REST OF THE DAY 

HQ WOD

Weighted pull-ups 1-1-1-1-1-1-1 reps

Post loads and body weight to comments.

CFC WOD

800m Run

50 Man makers 35/20lbs.

800m Run

Matt D. and David B. after Matt’s 30th B-Day WOD.

8am HQ WOD

Four rounds for time:
Run 400 meters
Rest 2 minutes

9am CFC WOD

Partner Tabata

Boxjump/pull

Back extension/abmat situps

100m sprints

Post time to comments.

Matt Lee of Providence HS Baseball team verbally committed to Wingate University. Congratulations!

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@crossfitcharlotte.com.

HQ WOD 8am, CFC WOD  9am. WOD

WOD HQ

“Nasty Girls” 3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps

WOD CFC or Try Matt D. B-day WOD

• 400m Run
• 15 KB swings
• 15 DB push press
• 15 squat jumps

4 Rounds.

Post times to comments.

Todd Holmes of the Charlotte Fire Department Station 3 puts his CrossFit conditioning to the real life test!

HQ rest day. Make up day or try this one.

CFC WOD

50 Wallball shots. 20/14lbs. 10′ target.

• 500m Row

40 wallball shots

• 500m Row

30 Wallball shots

• 500m Row

20 Wallball shots

• 500m Row

10 Wallball shots

Some of the girls hanging out after the 9am workout.

WOD

For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

Post time to comments.

Vlasta working on mid-line stability. Nice Work!

CFC “400″ WOD (David Bowman’s 40th Birthday WOD)

Complete 400 reps of the following exercises. You can not perform more than 100 reps or less than 20 reps of any given exercise. Every exercise must be in the WOD and in this order. So choose your reps for each and go for it!

• front Squats 95/65lbs. 
• push ups
• slamball 40/20 lbs
• pull ups
• sumo deadlift high pull  95/65lbs
• ghd sit-ups
• kettlebell swings 1.5/1 pood
• box jumps 24″/20″
• push press 95/65lbs.
• row for calories

HQ WOD

Post loads to comments.

Murph was one tough Seal. This group can vouch for that!

WOD

“Murph”

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

Post time to comments.

CrossFit Charlotte sends another one off to college. Good luck Spencer!

HQ rest day. Make up or try this one.

10 Med-ball cleans

10 Burpees

10 Rounds

Run 800m at the end.

CrossFit Charlotte’s King of deadlifts. Bill D.

HQ WOD 8AM

For time:
Run 800 meters
95 pound Shoulder press, 21 reps
Run 800 meters
95 pound Push press, 21 reps
Run 800 meters
95 pound Push Jerk, 21 reps

Post time to comments.

CFC WOD 9AM

• 50 Box jumps

400m run

• 50 Thrusters 45lbs.

400m run

• 50 SDHP 45lbs.

400m run

• 50 Overhead squats 45lbs.

Hanging out after the WOD.

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@crossfitcharlotte.com.

HQ WOD 8am, CFC WOD  9am.

WOD

“Angie”

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

Jeremy is hoping the bar will lift itself. It does not work that way unfortunately.