For time:
Row 1K
40 pound Dumbbell snatch, 50 reps
Row 750m
40 pound Dumbbell snatch, 35 reps
Row 500m
40 pound Dumbbell snatch, 20 reps

These are one-arm squat snatches, alternating arms.

Post time to comments.

Prissy, Amber and Cameron helping out at the sectionals.

Complete as many rounds in 20 minutes of:

100 meter sled pull
21 Kettlebell swing, 24/16 kg.
50 meter sprint
21 Tire jumps
50 meter sprint

Post rounds and partial rounds to comments.

Claire demostating perfect form during her essentials class.

Main site or try this:

Three clean & jerks on the minute, 100 pull-ups. Workout is complete when you finish the pull-ups. Try it with a vest.

Post times to comments.

Prissy pulls her PR @ 300 pounds. Outstanding!

Deadlift 1-1-1-1-1-1-1 reps
OR
Deadlift max 1-rep then:

500 meter row
12 body wieght deadlifts
21 box jumps

3 rounds for time.

Post loads and times to comments.

Celebrating St. Patty’s day with "Murph".

“Murph”

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

**Half “Murph” is always on the board for the first timers.**

Post time to comments.

Cory gets Jamie ready for the next event.

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.