CrossFit Charlotte

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 times to comments.

Look who’s back. Nice work KAT!

It’s that time of year again.  CrossFit Charlotte will be participating in Fight Gone Bad 3 on Sept 27th!  This year donations will not only be going to  Athletes for a Cure, but also to the Wounded Warrior Project.  This is a great cause, and we’d like to encourage everyone to sign up and compete this year!

Our team’s page. Use this link to check on our fund raising status, or to join our team!!

Fight Gone Bad 3 Rules

Sign up, leave your name and a link to your donation page in the comments below!

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

• 200m Farmers walk. 70/50lbs.
• 21 KB swings 1.5/1 Pod
• 12 Push press 115/75lbs.

3 Rounds.

Post times to comments.

DO HQ or CFC or BOTH  

HQ WOD

Deadlift 1-1-1-1-1-1-1 reps

CFC WOD

400m Run

• 10 Deadlifts 155/95lbs.
• 30 GHD sit-ups
• 30 Wallball 20/14lbs.
• 10 Deadlifts

800 m Run

• 10 Deadlifts
• 30 GHD sit-ups
• 30 Wallball
• 10Deadlifts

400m Run

Post loads or times to comments.

Full house at the 9am workout.

WOD

“Tabata Something Else”

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

Geoff and Cameron getting some on the rings. Sweet!

WOD

Three rounds, 15-12- and 9 reps, for time of:
135 pound Thruster
Muscle-ups

Post time to comments.

Mark Rose and his boys, James and Zan stop in for a WOD.

CFC WOD

5 Man makers

10 Pushpress

20 Step-ups

3 sets

Run 400m

3 Rounds, reduce sets by 1 each round.

Kiko of Providence Day School is introduced to the Dead lift.

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.

CFC WOD 8 or 9am.

HQ WOD 
50 Pull-ups
50 Ring Dips
40 Pull-ups
40 Ring Dips
30 Pull-ups
30 Ring Dips
20 Pull-ups
20 Ring Dips
10 Pull-ups
10 Ring Dips

CFC WOD

• 42 Wallball 20/14lbs.
• 42 SDHP 24/16kg

Run 200m

• 35 Wallball
• 35 SDHP

Run 400m

• 21 Wallball
• 21 SDHP

Run 800m

Post time to comments.

6am getting some. Great job!

HQ WOD

Three rounds for time of:
50 Jump rope, double unders
50 Hip Extensions
50 GHD Sit-ups

CFC WOD

• 10 Thrusters 65/45lbs.
• 10 Box jumps 24/20″
• 10 Back extensions

Complete as many rounds in 20 minutes.

Post time to comments.

What kind of training? Army training SIR!

HQ WOD

“CrossFit Total”

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

CFC WOD

“300″

25 Pull ups
50 Deadlift (135lbs)
50 Push ups
50 Knees to Elbows
50 Kettle bell swings (50lbs)
50 Squats
25 Pull ups

Amelia looking for a place to put her foot.