CrossFit Charlotte

HQ rest day, make up or try this one.

Complete as many overhead squats (95lbs./65lbs.) asyou can in 20 minutes

Every 2 minutes starting at 0:00 do:
7 Burpees
7 20lb Wall Balls

Post total overhead squats to comments.

First muscle-ups for Jeremy and Cameron. Outstanding guys!

 HQ WOD 8am

For time:
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

Post time to comments.

CFC WOD 9am

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Couples day out. Matt and Chrissy hit the rowers.

Coach A & D’s party is going to be CRAZY!

7pm.-Till.

9433 Whitethorn Dr. Raintree area, behind Latin School.

Call Coach if you get lost. 704.519.6693

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

 Run or Row 5 K 

OR 

CFC WOD

400m Run

• 30 Slamballs 30/20lbs. 40/50lbs. for the big big dogs
• 20 Box jumps 24/20″

400m Run

• 30 L-Pulls
• 20 Box jumps

400m Run

• 30 Wallballs 20/14lbs.
• 20 Box jumps

400m Run

• 30 Shoulder press 95/65/lbs.
• 20 Box jumps

Post time to comments.

Through a range of motion, Denton creates momentum and elevation in the bar. Necessary for all O-lifts.

HQ WOD

“Grace”

135 pound Clean and Jerk, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.

CFC WOD

50.40.30.20.10

Kettlebell swing 1.5/1 pood

Push-ups

Where else would you rather be on a Saturday morning. Nice work everyone!

HQ rest day, make up or try this one.

Matt D’s WOD

• 30 second wallball. 20/14lbs.  10′ target
• 1 minute row. Calories
• 30 second DB push press. 30/20lbs. each hand.
• 1 minute row.
• 30 second DB hang squat cleans. 30/20lns. each hand.
• 1 minute row.

4 Rounds, 1 minute rest between rounds.

Total of reps and calories.

I can’t wait for the pool party at coach A & D’s house this Saturday night!

“Michael”

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

Post time to comments.

WHEN: Saturday, September 20th. 7pm.

WHERE: Coach A & D’s house. 9433 Whitethorn Dr.

WHAT TO BRING: Bring your favorite appetizer and beverage to share.

HQ WOD

“Fran”

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Get a Fran time or try this one.

CFC WOD

• 500m row.
• Thrusters 30 reps. 85lbs./55lbs.
• 15 L-pulls. (use bands if needed).
• 500m row.
• Thrusters 20 reps. 85lbs./55lbs.
• 10 L-pulls.
• 500m row
• Thrusters 10 reps. 85lbs./55lbs.
• 5 L-pulls

Post time to comments.

Geoff and Jeremy hit the ring push-ups.

HQ WOD

“The Chief”
Max rounds in 3 minutes of:
135 /85 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles.

Coach A goes to the fetal position after a resent WOD.