CrossFit Charlotte

Cameron completed 99 days of Burpees with a 20lbs. vest. WOW!

 

CFC WOD

31 of the following exercises.

• Double unders
• Kettlebell swings 1/1.5 pood
• Kettlebell squats 1/1.5 pood
• Knees to elbows
• Slamball 20/30lbs.
• Wallball 14/20lbs.
• Back extension
• Push press 45/75lbs.
• Box jump 20/24″
• Row calories

Bobby Nicholson, of Providence HS, has been working up to his first muscle-up for over one year and he finally accomplished his goal yesterday. This type of athlete is what CrossFit is all about. Congratulations from everyone at CrossFit Charlotte!

Bobby gets his muscle-up. Congratulations!

 

WOD

“Angie”

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

OR

“Fireman Dave Challenge”

Post time to comments.

28 people started out in the Burpee challenge and 8 persevered. Congratulations to Matt D. Cameron, Jeremy, Cathy, Coach A, Baryn, Hugh and Bryan R.

100 day Burpee survivors. This one’s for you! Matt D. and Cameron missing from the picture.

WOD

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

CFC WOD

800m run/1000m row.

• 45/30lbs. Thrusters 50 reps.
• 30 Pull-ups.

600m run/750m row.

• 45/30lbs. Thrusters 25 reps.
• 15 Pull-ups.

400m Run/500m row.

• 45/30lbs. Thrusters 15 reps.
• 9 Pull-ups.

Post loads or times to comments.

100 Day burpee challenge will come to a close Tonight at 6pm. All remaining competitors will complete their last 100 burpees together. Everyone is welcome to come and cheer on the last few die hards and enjoy nice cool beverages afterwards!

HQ WOD

Squat clean 1-1-1-1-1-1-1 reps

CFC WOD

• 500m Row
• 30 KB swings 1/1.5 pood
• 30 Back extensions

4 Rounds modified

5 Rounds big dog

Post loads to comments.

Mike Rose on the 32" box jump. Not bad for an old man.

HQ rest day, make up or try this one.

” Kelly”

• 400 meter run
• 30 Wallballs, 20/14lbs. 10′ Target
• 30 Box jumps 20″

4 Rounds Modified

5 Rounds HQ (big dog)

Baryn and Jeff join the muscle-up club. Nice work!

100 Day burpee challenge will come to a close Tuesday night at 6pm. All remaining competitors will complete their last 100 burpees together. Everyone is welcome to come and cheer on the last few die hards and enjoy nice cool beverages afterwards!

HQ WOD 

“Elizabeth”

21-15-9 reps of:
Clean 135 pounds
Ring dips

Post time to comments.

And Matt was expecting cake and ice cream for his B-day WOD.

8am. HQ WOD or B-Day WOD 

“CrossFit Total”

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

9am. Matt Mitchell’s 44th Birthday WOD

Start and finish with rowing 44 calories.

4 Rounds of:

11 Body wt. dead lift.

11 40lbs. wt’d burpees.

11 32″ Big box jumps.

Enough 4′s for you Matt!

Strong women, Strong workout and Strong coffee!

THE PERILS OF AEROBIC TRAINING. GOOD READING! 

 http://paradigmperformancelab.blogspot.com/2008/06/more-perils-of-aerobic-training.html

THIS WEEKENDS FREE WORKOUT WILL BE HELD SATURDAY AT CROSSFIT CHARLOTTE AT 9AM FOR FIRST TIMERS. 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. 

Saturday 8am. HQ WOD

WOD

Four rounds for time:
Run 400 meters or Row 500 meters
Rest 2 minutes

CFC WOD

Get surprised!

Post time to comments.

Kelly performs the assisted rope climb. Nice work!

WOD

Run 5 K or Row 5K.

OR

Fireman Dave’s WOD

• Kettlebel swing 1/1.5 Pood
• Front squat 65/95lbs.
• Box jump 20″

21.18.15.12.9.6.3

Try Dave’s weight: 2 pood, 135lbs. and 24″

Burpee challenge WOD

• 400m Run or 500m Row
• 20 Burpees

5 Rounds

Post time to comments.

Spec performing the kettlebell thruster.