CFCÂ WOD
For time:
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 ORÂ e-mail coacha@crossfitcharlotte.com.
8am Advance class, 9am CFC WOD
HQ WOD
“Mr. Joshua“
Five rounds for time of:
Run 400 meters (row 5oom)
30 Glute-ham sit-ups (ab-mat sit-ups)
250 pound Deadlift, 15 reps (modify weigth as needed)
 Post time to comments.
 
SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki.
Sue, Wil and Greg Clewis performing the Tsunami wave.
HQ WOD
“Erin“
Five rounds for time of:
40 pound Dumbbells split clean, 15 reps (modify weight as needed or modify exercise with Thrusters 95lbs./65lbs.)
21 Pull-ups (use bands if you can not kip)
Post time to comments.
Dumbbell split clean – video [wmv] [mov] 
Enlarge imageÂ
Canadian Army Master Corporal Erin Doyle, 32, was killed in a firefight August 11th, 2008 in the Panjwaii District, Kandahar Province, Afghanistan. He is survived by his wife Nicole and his daughter Zarine.
HQ WOD
“Ryan”
Five rounds for time of:
7 Muscle-ups (2 for 1 modified) or (21 pull-ups, 21 dips)
21 Burpees
Each burpee terminates with a jump one foot above max standing reach. (we will do them against the wall).
Maplewood, Missouri Firefighter, Ryan Hummert, 22, was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call. He is survived by his parents Andrew and Jackie Hummert.
CFC WOD
3 Rounds
Post times to comments.
HQ rest day, Try this one!
50 Tsunamis.
15 Burpees.
3 15′ Rope assents.
25 24″ Box jumps.
3Â Rounds.
Post times to comments.
HQ WOD
Weighted pull-ups 1-1-1-1-1-1-1 reps
Post loads and body weight to comments.
CFC WOD
2 Minutes Bench press. 95lbs./65lbs. kettlebell swing. 1.5/1 pood.
400m Run
1 Minute Bench/kettlebell swing
800m Run
30 second Bench/kettlebell swing
1600m run
Post reps and total time to comments.
WOD
Five rounds for time of:
135 pound Deadlift, 15 reps
135 pound Hang power clean, 12 reps
135 pound Front Squat, 9 reps
135 pound Push Jerk, 6 reps
Post time to comments.
**Basic Movements and Fundematals, our focus on the basics will not change. We will still demand full range of motion, and clean lines of action. The push is often overlooked because of its simplicity. This CrossFit Journal Article breaks down the push up in great detail.
WOD 8am & 9am
“Barbara”
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
Post time for each of five rounds to comments.
HQ rest, make up day or try Coaches challenge.
Randy vs Karen (Hero vs one of the girls)
5Â Power snatch 75lbs./45lbs.
10 Wallballs 20lbs./14lbs. 10′ target
15 Rounds
Post times to comments.
*Anyone interested in marathon training, please contact our endurance and running specialist amelia@crossfitcharlotte.com.
HQ WOD
With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute… continuing as long as you are able.
Use as many sets each minute as needed. Modify weights as needed. 115, 95, 65, 45lbs.
CFC Modified: Same WOD, but with Thrusters.
Post number of minutes completed to comments.
May 26, 27
Jun 30, Jul 1
Jul 28, 29
Aug 25, 26
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