CrossFit Charlotte

400m Run/.6 bike sprint.

15 reps. Body Weight squat(modify wt. as needed).

5 Rounds.

Cossfit trainers Matt D. and Bryan Raygon compete with each other during a resent WOD.

HQ

Hang power clean 1-1-1-1-1-1-1 reps

CFC

Hang power clean max 1

Tabata mash:

• Hang power clean/push-ups

Rest 3 minutes

• Air squats/jump pull-ups

Tabata is 20 seconds of work, 10 second rest for 8 rounds(4 minutes) of each lift. In this workout you will alternate lifts every 30 seconds until 8 rounds of each lift is complete. Only count lowest number of reps completed with each lift. When finished add your lowest number of each lift for total reps. Highest total wins!

Post loads and total reps to comments.

Newbies enjoy their Saturday WOD. Guess who met Mr. Pukie.

HQ 

Run or Row 10 K

CFC

• 500m
• 20 Wt’d burpees 30lbs./20lbs.
• 30 Box jump 24″/20″

3 Rounds

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Amanda and Cameron synchronize their ring dips.

Coach A will discuss the hormonal responses to the foods we eat and how to get in the zone.  Saturday morning at 10-11am. BRING A CHAIR!

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 email coacha@crossfitcharlotte.com.

For time:
10 GHD Sit-ups
10 Hip & Back Extensions
95 pound Thrusters, 30 reps
50 Pull-ups

30 GHD Sit-ups
30 Hip & Back Extensions
95 pound Thrusters, 20 reps
35 Pull-ups

50 GHD Sit-ups
50 Hip & Back Extensions
95 pound Thrusters, 10 reps
20 Pull-ups

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Cory tells his story.

CFC

“Fight Gone Bad” style workout:

• Burpees
• Knees/elbows
• Box jumps
• Slamball
• Double unders

3 Rounds, one minute each exercise, one minute rest between rounds.

Post total reps. to comments.

9am team is strong.

HQ 

Overhead squat: 3-3-3-3-3 reps

CFC

“Nancy”

• 400m Run/ 500m Row
• 95lbs. Overhead squat 15 reps.
• 5 Rounds

Coach’s Challenge. “Fat Nancy” 135lbs./500m Row/5 rounds.

Post loads or times to comments.

Sunday WOD. Nice work everyone!

HQ

For time:
155/105 pound Power clean 15 reps
30 Ring dips
155/105 pound Power clean 12 reps
24 Ring dips
155/105 pound Power clean 9 reps
18 Ring dips
155/105 pound Power clean 6 reps
12 Ring dips
155/105 pound Power clean 3 reps

Modify wts. as needed, 2 for 1 jump ring dips.

CFC

• Kettlebell swings 24kg/16kg.
• Push-ups

50.40.30.20.10

Post time to comments.

Sara Cole puts here CrossFit training to the real test.

For time 30, 25, 20, 15, 10, and 5 rep rounds of:
Virtual shoveling [wmv] [mov]
Pull-ups

With an Olympic bar holding only one plate (men use 45 pound plate, women use 25 pound plate), touch the plate on one side of the barrier then the other for one “rep.” Barrier is 24.”

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Sweet effort on the rowers by Shelly and Eleanor.

HQ rest day, makeup day or try this one:

• Tabata row (calories)
• Rest 1 minute
• Tabata airsquat
• Rest 1 minute
• Tabata Box jump 20″
• Rest one Minute
• Tabata SDHP 75lbs./55lbs.
• Rest 1 minute
• Tabata wallball 20lbs./14lbs. 10′ target

Post total reps to comments.

Captain Webb struggles with the 3 pounder on a weighted pull-up.