10 Medball cleans, 20/14 pounds
10 Burpees

10 Rounds for time.

Post times to comments.

Jalen experiences the benefits of the deadlift.

It’s time to get ready for the affiliate qualifiers. The guys team is complete, with Tony D. Matt Z. and Matt D. The female team on the other hand is not. If you are interested in competing for the girls team please let coach a know. Remember you must be availible May 28-30 for regional qualifiers in Jacksonville Fl and July 16-18 in Aromas Ca.

Complete as many rounds in 20 minutes as you can of:
15 Back extensions
15 Knees to elbows
95/55 pound Overhead squat, 15 reps

Post rounds and fractions of rounds completed to comments.

Thanks to volunteers like CrossFit Charlotte’s own Paul Burnam the sectional games were a huge seccess.

3 Rounds for time of:

500 meter row/400 meter run
75/45 pound sumo dead high pull, 30 reps
20″ box jump, 30 reps

Sheila does the assisted push-up, keeping knees of the ground and working on mid-line stablization.

Complete as many rounds in 20 minutes as you can of:
Run 400m
40 Wallball shots, 20 pound ball

Post rounds and fractions of rounds completed to comments.

Cathy’s way of relaxing after the workout.

3 Rounds for time of:

50 Abmat sit-ups
40 Back extensions
30 GHD sit-ups
20 Stiff leg deadlifts, 95/65 pounds
10 Toes to bar

Post times to comments.

Chrissy does the L-pull. Sweet!

Three rounds for time of:

30 Double-unders
25 L-pull-ups, wt’d or kipping. Your choice today.
50/35 pound dumbbells Squat clean, 20 reps

Post time to comments.

Special thanks to Kelso, NC/SC sectional games event coordinator extraordinaire.

You play baseball two days in a row, why can’t you do push-ups two days in a row?

Ten rounds for time of:
135/95 pound Deadlift, 15 reps
15 push-ups

Post time to comments.

Tony supports Pat with the last rope climb at the sectionals.

Main site modified BIG TIME!

5 rounds for time of:

15 ft. rope climb, 2 rep
30 parallette push-ups (arm pit to the bars, feet on a green box)
15 overhead squats, 95/55 pounds

Post times to comments.

Spring is in the air at CrossFit Charlotte.

“Helen”

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Post time to comments.

Tony, Pat, Spec and Jamie at the NC/SC sectionals this past weekend.