CrossFit Charlotte

Coach needs conformation on both. HBFT is on Monday November 17th, if more people are not interested I will have to cancel. O-lift seminar is December 13th, please confirm with Coach if you are interested. I have to send in a deposit by tomorrow. Call 70.519.6693 or e-mail coacha@crossfitcharlotte.com.

HQ WOD

“Jason”

For time:
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups

CFC WOD

• 21 Overhead squats 95/65lbs.
• 21 Knees/elbows
• 400m run/500m row/.66 bike sprint

3 Rounds

Post time to comments.

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HQ rest day, make up or try one of these.

CFC WOD

• 15  BW dead lift
• 15 Double unders
• 15 Push-ups
• 15 Lunges

Complete rounds in 20 minutes.

OR

Matt D. challenge WOD

• 15 Muscle-ups
• 100 Air squats

3 rounds for time.

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WOD

“Fight Gone Bad!”

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

Cameron loves those squat cleans.

WOD

Five rounds for time of:
25 Inverted Burpees (25 lunges, each leg for a modified WOD)
25 Pull-ups
25 Burpees

Post time to comments.

CrossFit Trainer Dina Hendel leads Sunday’s class.

HQ WOD

Power clean 1-1-1-1-1-1-1 reps

Post loads to comments.

CFC WOD

• 400m run
• 30 KB swings
• 20 DB push press

4 Rounds for time.

Jeremy taking on Coach’s challenge.

HQ rest day, make up one or try this one:

10 rounds of the following: 

30 seconds max reps wallball. 20/14lbs. 10″ target

30 second max reps box jumps. 24/20″

Rest 1 minute.

Mechanics, for efficiency and safety. Matt Mitchell demonstrates perfect air squats.

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 at coacha@crossfitcharlotte.com. 

WOD

Four rounds for time of:
Run 400 meters
50 Squats

Post time to comments.

Deb and Amy get’n some at 6am. Nice effort!

HQ WOD

“Lynne”

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

Post reps for both exercises in all rounds.

OR

CrossFit Trainer Matt D. Challenge WOD

Myers Park Baseball team getting in some preseason training. Awesome effort guys!

WOD 

Complete as many rounds as possible in 20 minutes of:
10 Pull-ups
65 pound Thruster, 10 reps

Post rounds completed to comments.

Z Blalock, CrossFit Charlotte’s youngest (8th grade) to accomplish the muscle-up. Outstanding!