HQ rest day, make up or try this one.

21.18.15.12.9.6.3 of:

• 155lbs. Back squat
• 1 1/2 pood kettlebell swing

Post time to comments.

How we all love the farmer’s walk!

Check out the basic mechanics on the concept 2. 

Rowing Basics (C2), Angela Hart…[wmv][mov]

“Michael”

CrossFit Charlotte rowing team. Contact Coach if you want to join!

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments.

Amanda, Brian and Matt Z. performing the HSPU.

HQ WOD

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

CFC WOD (Partners)

400m Farmers walk 70/50lbs Pair of Dumbells. (take turns)

800m Run

400m Farmers walk

800m Run

For time.

HQ WOD 8am.

Thruster 1-1-1-1-1-1-1 reps

CFC WOD 8 or 9am.

• 5 Thrusters 115lbs
• 10 GHD Wallball 6lbs.
• 15 Box jumps 24″

Complete as many rounds in 20 minutes.

Post loads or times to comment.

Josh takes on the BFT. He will be at Paris Island for the 13 weeks. Come home safe from everyone at CrossFit Charlotte!

Cameron completed 99 days of Burpees with a 20lbs. vest. WOW!

CFC WOD

31 of the following exercises.

• Double unders
• Kettlebell swings 1/1.5 pood
• Kettlebell squats 1/1.5 pood
• Knees to elbows
• Slamball 20/30lbs.
• Wallball 14/20lbs.
• Back extension
• Push press 45/75lbs.
• Box jump 20/24″
• Row calories

Bobby Nicholson, of Providence HS, has been working up to his first muscle-up for over one year and he finally accomplished his goal yesterday. This type of athlete is what CrossFit is all about. Congratulations from everyone at CrossFit Charlotte!

Bobby gets his muscle-up. Congratulations!

WOD

“Angie”

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

OR

“Fireman Dave Challenge”

Post time to comments.

28 people started out in the Burpee challenge and 8 persevered. Congratulations to Matt D. Cameron, Jeremy, Cathy, Coach A, Baryn, Hugh and Bryan R.

100 day Burpee survivors. This one’s for you! Matt D. and Cameron missing from the picture.

WOD

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

CFC WOD

800m run/1000m row.

• 45/30lbs. Thrusters 50 reps.
• 30 Pull-ups.

600m run/750m row.

• 45/30lbs. Thrusters 25 reps.
• 15 Pull-ups.

400m Run/500m row.

• 45/30lbs. Thrusters 15 reps.
• 9 Pull-ups.

Post loads or times to comments.

100 Day burpee challenge will come to a close Tonight at 6pm. All remaining competitors will complete their last 100 burpees together. Everyone is welcome to come and cheer on the last few die hards and enjoy nice cool beverages afterwards!

HQ WOD

Squat clean 1-1-1-1-1-1-1 reps

CFC WOD

• 500m Row
• 30 KB swings 1/1.5 pood
• 30 Back extensions

4 Rounds modified

5 Rounds big dog

Post loads to comments.

Mike Rose on the 32" box jump. Not bad for an old man.

HQ rest day, make up or try this one.

” Kelly”

• 400 meter run
• 30 Wallballs, 20/14lbs. 10′ Target
• 30 Box jumps 20″

4 Rounds Modified

5 Rounds HQ (big dog)

Baryn and Jeff join the muscle-up club. Nice work!

100 Day burpee challenge will come to a close Tuesday night at 6pm. All remaining competitors will complete their last 100 burpees together. Everyone is welcome to come and cheer on the last few die hards and enjoy nice cool beverages afterwards!

HQ WOD 

“Elizabeth”

21-15-9 reps of:
Clean 135 pounds
Ring dips

Post time to comments.

And Matt was expecting cake and ice cream for his B-day WOD.