CrossFit Charlotte

WOD

Ten rounds for time of:
12 Burpees
12 Pull-ups

Post time to comments.

6am knows how to start the day off right.

WOD

Complete as many rounds as possible 20 minutes of:

Modify weight as needed.
95/65 pound Thruster, 5 reps
95/65 pound Hang Powercleans, 7 reps
95/65 pound Sumo Deadlift High-pull, 10 reps

Post rounds completed to comments.

Cameron, Priscilla and Cathy on the bike sprint. Outstanding effort!

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

• Bike sprint .66
•  21 DB thrusters 35/25lbs.
• 18 Virtual shovel 45/25lbs. (over and back is one)
• 15 Push-ups

3 Rounds

Josh and Spec join the muscle-up club. Congrats!

WOD

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.

Matt Lee did his 135 Burpee medley with a 20lbs. vest. Insane!

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@crossfitcharlotte.com. 

WOD  “Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats OR

Post your choice of girls and rounds completed to comments.

Haley and Megan of PHS get their workout in after school. Sweet effort on the box jump!

HQ WOD

Snatch 1-1-1-1-1-1-1 reps.

CFC WOD

Learn muscle snatch.

• 15 Muscle snatch/squat. OR 15 Snatch 95lbs/65lbs OR Kettlebell swing 1/1.5 pood.
• 15 Wallballs 20lbs/14lbs. 20′ target
• 400m Run

4 Rounds

Post loads or times to comments.

7pm group after 135 burpees. Looking good!

HQ rest day, make up or try this one.

• Weighted Burpees. 35#/25# dumbell
• Burpee box jump. 20″
• Burpee pull-ups. 

21.15.9

Little Ms. Q.

****CONGRATULATIONS TO CHARLOTTE FIREFIGHTER MICHAEL QUINN AND THE NEW ADDITION!****

HQ WOD

For time:
135 lb Squat clean, 10 reps
50 GHD Sit-ups
135 lb Squat clean, 8 reps
40 GHD Sit-ups
135 lb Squat clean, 6 reps
30 GHD Sit-ups
135 lb Squat clean, 4 reps
20 GHD Sit-ups
135 lb Squat clean, 2 reps
10 GHD Sit-ups

CFC MOD WOD

3 Rounds 35.25.15 of:

• 45lbs. Squat jumps.
• Pull-ups (use bands if not kipping)
• GHD sit-ups
• 400m Run

Post time to comments.

Geoff tries Coach’s new WOD. "The BFP"

HQ WOD

Deadlift 3-3-3-3-3 reps

CFC WOD

• 500m Row
• 12 Body weigth deadlift (modify weight as needed)
• 15 Sumo deadlift high pulls 75lbs.
• 21 Box jumps 20″

3 Rounds

Post loads or times to comments.

WATCH DAVID BOWMAN PR THE FIREMAN CHALLENGE THIS PAST WEEKEND IN ST.LOUIS.

[youtube]http://www.youtube.com/watch?v=t5XvcEokrhM[/youtube]

HQ WOD

Seven rounds for time of:
75 pound Shoulder Press, 21 reps
21 Back extensions

CFC WOD

Just add some cardio to the HQ WOD, how tough can that be?

Post time to comments.

Jeremy is one intense guy!