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.
Coach trying to hang with the PHS baseball players.
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.
Mike is back!
**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 […]
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.
Even Maxine knows Sara is leaving. Best wishes from everyone at CrossFit Charlotte!
HQ rest, make up day or try Coaches challenge.
Randy vs Karen (Hero vs one of the girls)
5 Power snatch 75lbs./45lbs.
10 Wallballs 20lbs./14lbs. 10′ target
15 Rounds
Post times to comments.
Arlene performing the squat to improve her marathon training.
*Anyone interested in marathon training, please contact our endurance and running specialist amelia [Email address: amelia #AT# crossfitcharlotte.com - replace […]
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, […]
Jon Alix has two tickets for Sunday’s game. Face value is $55 each. Jon will be out of town and needs to sell them. First person to ask gets them! Thanks for helping Jon. Coacha [Email address: Coacha #AT# crossfitcharlotte.com - replace #AT# with @ ].
HQ WOD
“Nate”
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
CFC Modified
6 Pull-ups (use bands if not kipping)
9 Burpees*
12 KB swings 1/1.5 pood
Post rounds completed to comments.
*Expect more burpees in the CFC or modified WOD’s to help the people in the burpee challenge. Only 27 days left, give or take […]
HQ WOD
Back Squat 5-5-5-5-5 reps
CFC WOD
21.15.9
BW back squats
Push-ups
Knees/elbows
Row 500m/750m/1000m
Post loads or times to comments.
Mike and Sara on the box jumps during "Fight Gone Bad".
HQ rest, make up day or try this on.
400m Run
21 Jump pull-ups
15 Thrusters 65lbs./45lbs.
4 Rounds for time.
Kerri and Pam get after the box jump during "Fight Gone Bad".
Top scores: Top fundraiser:
Male standard: Matt Mitchell $405
354 pts. Matt Z.
Female standard:
292 pts. Amelia N.
Last wave of the "Fight Gone Bad". Outstanding effort Baryn, Cameron, Geoff, Denton, Matt and Paul!
HQ WOD
Push Jerk 5-5-5-5-5 reps
CFC WOD
400m run
21 KB swings
15 Burpees
4 Rounds
Post loads or times to comments.
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*These links are provided by the CrossFit HQ site
