CrossFit Charlotte

CFC 300

• 25 Burpees
• 50 Kettlebell swings 1.5/1 pood
• 50 Deadlifts 135/95 lbs.
• 50 Calories on the rower
• 50 Pull-ups
• 50 Wallballs shots 20/14lbs. @ 10′ target
• 25 Burpees

Post times to comments.

Recovery! Bill D. style.

CFC

3 Rounds for time:

• 800 meter row 
• 30 Back extensions
• 15 DB Thrusters 35/25lbs.
• 30 Sit ups

HQ 

“J.T.”

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

Post time to comments.

Intensity!

HQ

Five rounds for time of:
155 pound Hang squat clean, 9 reps
15 ft Rope climb, legless, 3 ascents

CFC

21.18.15.12.9.6.3

• Pushpress 115lbs./75lbs.
• Box jumps 24″/20″
• Pullups

Finish with a 1000 meter row.

Post time to comments.

Kris, Pat and Brian take on Chief.

CrossFit Charlotte sprint challenge is CANCELLED this Sunday. Cold, wet and muddy just doesn’t should appealing to anyone. Stay tune for a rain check date!

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.    

CFC

Back squat work, then 5 rounds of:

• 155/110lbs. Back squats, 15 reps
• 1.5/1 Pood Kettlebell, 21 reps
• Back Extension, 30reps

HQ 

Back Squat 3-3-3-3-3 reps

Post loads to comments.

WILSON

“Wilson #2 ”

3 Rounds for time of:

• 20 D-ball cleans 30/20lbs.
• 20 D-ball plyo-push ups (over and back is 2 reps.)
• 200 Meter run with the D-ball (Wilson)

Brantley doing the overhead lunge. Outstanding effort!

 HQ

Complete as many rounds as you can in thirty minutes of:
Five pull-ups
Five ring dips
15 Sit-ups

If you want to run on this last nice day,try this one. 

Complete as many rounds as you can in thirty minutes of:

• 400m Run
• 15 Pull-ups
• 20 Dips
• 25 Sit-ups

Kerri, Cathy, Priscilla and Cat show off their sexy shapes.

CFC

Complete as many rounds in 4 minutes of:

• 7 Wallballs 20lbs./14lbs.
• 7 Slamballs 30lbs./20lbs.
• 7 Box jumps 20″

 Rest 1 minute and repeat for 5 sets. Add up total rounds completed. 

HQ 

“CrossFit Total”

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

Post total to comments.

Spencer Hendel getting ready for the regional CrossFit games with some overhead squats.

Sunday, March 15 will be the first Crowder Mountain print challenge. We will meet at CrossFit Charlotte @ 7am or you can meet out @ Crowder mountain around 8am. Race starts at 8:30am. Should be a good turn out and great WOD!

Complete as many rounds as you can in twenty minutes of:

CFC

• 5 Thrusters 95lbs./65lbs.
• 10 Pull ups
• 20 Overhead walking lunge steps 45lbs./30lbs.

HQ
5 Handstand Push-ups
10 L Pull-ups
15 Steps, Walking Lunge

Post rounds completed to comments.

Shannon and Sonya looking good with the tire pulls. Happy B-Day Sonya!