CrossFit Charlotte

HQ rest day, try this one!

6 rounds bottom to bottom squats

Run 800m

21.15.9

• Laterial box jumps. 20″
• Push press. 95lbs/65lbs.
• Hammer curls. 50lbs/30lbs.

Run 400m

Total time and squats.

Baryn does a record 502 burpee make-ups.

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 Rest Day, CFC WOD  8 & 9am. 

HQ WOD

Clean and Jerk 3-3-3-3-3 reps

CFC WOD

• 500m Row
• 21 Kettlebel swings 21 reps.
• 12 Laterial burpees.

3 Rounds.

Post loads to comments.

Maxine demonstrating perfect kettlebell technique. Sweet effort girl!

HQ WOD

Hero workout of your choice.

Post Hero and results to comments.

OR

• 21 BWT Deadlifts.
• 12 Box jumps. 24″
• 400m Run

5 Rounds.

Certified kettlebell instructor, Kelly Hargett working with Providence Day grad. Jessica Kitt.

HQ WOD

Five rounds for max reps of:
Body weight bench press
Pull-ups
Body weight back squat

Modify weights as needed.

Post reps for all three exercises in all rounds.

Matt and Heather hit the box jumps in Tabata "Fight Gone Bad". Sweet effort!

HQ Rest day, Try this one!

• 100m Farmers walk  75lbs/45lbs.
• 20 Ring push-ups. Modify as needed.
• 30 GHD sit-ups.
• 40 Back extentions.

3 Rounds.

Post times to comments.

The face of determination! Gil is all about effort!

HQ WOD

Run 3 K

CFC WOD

• 15 Overhead squats 95lbs./65lbs.
• 400m Run
• 10 Burpee broad jumps.

5 rounds

Post time to comments.

Wingate basketball team participated in CrossFit Charlotte’s kettlebell clinic this past weekend. Great job girls!

CFC WOD

“What the Fran”

9.15.21.15.9

• Thrusters 95lbs./65lbs.
• Pull-ups\

OR

“Running Fran”

21.15.9

Thrusters/pull-ups

400m between rounds.

Connor, Johnathan and Z win this past weekend 51-0. Nice!

8am., 9am. CFC WOD

Tabata ” Fight Gone Bad”

• Wallball
• SDHP
• Box jump
• Push press
• Row (calories)

8 Rounds each, one minute rest between rounds. Total reps.

Jeremy Schellhorn perfecting his Deadlift. 230lbs. for 3 reps looked pretty easy!

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. WOD

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

400m Run

Back extension 50 reps

Slamball 35 reps 30lbs/20lbs There is also a 40lbs and 50lbs.

Knees to elbows 20 reps

3 rounds for time

Little Bear learning to take off his T-shirt during the workout.

HQ WOD

Deadlift 3-3-3-3-3 reps

Post loads to comments.

CFC WOD

• 1 mile bike sprint
• 70 pound DB Deadlift; 21 reps
  35 pound DB walking lunge; 21 steps
  35 pound BD Thruster; 21 reps
  .75 mile bike sprint
  70 pound DB Deadlift; 15 reps
  35 pound DB walking lunge; 15 steps
  35 pound BD Thruster; 15 reps
  .5 mile bike sprint
  70 pound DB Deadlift; 9 reps
  35 pound DB walking lunge; 9 steps
  35 pound BD Thruster; 9 reps

Girls: 50lbs. deadlift/25lbs. lunge & thrusters

Matt D. enjoying the view at Stone mountain. Sweet!