CrossFit Charlotte

CFC WOD’s

50.40.30.20.10

Deadlift 135#/95#

400m Run between rounds.

OR

• 400m Run
• 50 Box jumps
• 40 Double unders
• 30 Push-ups
• 20 Kettle bell swings
• 10 Pull-ups
• 400m Run
• 10 Pull-ups
• 20 Kettlebell swings
• 30 Push-ups
• 40 Double unders
• 50 Box jumps
• 400m Run

Post times to comments.

RJ comes in for a visit on his time off from Notre Dame. Good luck to RJ this fall.

WOD

For time:
10 GHD Sit-ups
10 Hip & Back Extensions
95 pound Thrusters, 30 reps
50 Pull-ups

30 GHD Sit-ups
30 Hip & Back Extensions
95 pound Thrusters, 20 reps
35 Pull-ups

50 GHD Sit-ups
50 Hip & Back Extensions
95 pound Thrusters, 10 reps
20 Pull-ups

Post time to comments.

Matt Z. during 30 muscle-ups. Outstanding effort!

HQ WOD 11am.

Run 5 K

CFC WOD 12pm.

• 800m run
• 50 Push-ups
• 50 Sit-ups

3 Rounds.

Post time to comments.

The Githmark family. Super effort guys!

HQ WOD 8am.

Five rounds for time of:
155 pound Hang squat clean, 9 reps
15 ft Rope climb, legless, 3 ascents

CFC WOD 9am.

“4 Corners”

2 Sets of: 45 seconds on, 15 second rest.

• Back ext.
• Box jumps
• Push press
• Kettlebell swings

Run 400m for time.

Two Rounds.

Total reps of lowest # accomplished and combined time for the run.

Post time to comments.

Alex doing a great job with the ring rows!

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.

HQ WOD 8am. CFC WOD 9am.

Friday WOD

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

Tabata 6 rounds

• Bench press 1/2 body wt. or 1/3 body wt.
• Rope shakes (tsunami’s)
• Ring rows

 Row 2 minute

2 Sets

Count lowest # of reps in each set plus total calories.

Josh demonstrating perfect form with the push press.

HQ WOD

“Karen”

For time:
150 Wallball shots, 20 pound ball

CFC Challenge:

200 Wallball shots, 20lbs ball. Still get your 150 time! (Dina’s idea)

Post time to comments.

Michael pulling himself under the weight during DB squat cleans. Nice work!

HQ WOD

45 pound Dumbbell squat snatch, left arm, 21 reps
45 pound Dumbbell squat snatch, right arm, 21 reps
42 Pull-ups
45 pound Dumbbell squat snatch, left arm, 15 reps
45 pound Dumbbell squat snatch, right arm, 15 reps
30 Pull-ups
45 pound Dumbbell squat snatch, left arm, 9 reps
45 pound Dumbbell squat snatch, right arm, 9 reps
18 Pull-ups

CFC WOD-MOD

Sub muscle-snatch or clean & jerk

Post time to comments.

Cameron working on keeping his elbows up during the DB squat cleans.

HQ WOD

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

Post loads to comments.

CFC  WOD

50.40.30.20.10

• 1/2 BW squat
• 20″ box jump

Post loads and times.

Bryan, Ryan, Jordan and Baryn of CrossFit Charlotte attack the mud pit!

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

“Jonesworthy”

6 rounds for time of:
Squat 80-64-50-32-16-8 reps
1.5 pood Kettlebell swing 40-32-25-16-8-4 reps
Pull-ups 20-16-12-8-4-2 reps

Post time to comments.

Each round consists of a Squat, Kettlebell swing and Pull-up. The first round will be squat 80 reps, Kettlebell swing 40 reps, and Pull-up 20 reps.

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

HQ WOD 11am

“Griff”

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

12pm WOD

Dina’s WOD, come at your risk!

Post time to comments.

George demonstrates excellent mechanics with the kettlebell.