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

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Chrissy does the L-pull. Sweet!

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

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

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

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

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

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Spring is in the air at CrossFit Charlotte.

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

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

Number assignments and initial heat times: http://bit.ly/cfscnc-num

Weekend schedule: http://bit.ly/cfscnc-sat

Live results page: http://bit.ly/cfscnc

We’ll also being trying to do some live microblogging via our Facebook page and Twitter.

21-15-9 reps of:
225 pound Deadlift
135 pound Overhead squat

*We do have a modified WOD for beginners*

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CrossFit Charlotte’s Tony D. thinking about his stratagy for this weekend’s games.

60 Double-unders
30 Thrusters, 95/65lbs
30 Burpees
500m Row
30 Slamballs, 30/20lbs
30 GHD sit-ups
500m Row
30 Kettlebell Snatch, 24/16kg.
30 Overhead Lunge, 30/20lbs
60 Double-unders

Eric and Brad of Muscle driver USA help make the NC/SC sectionals possible.

Google Maps for Directions

7 Shoulder press, 95/55 pounds.
14 Box jumps, 20″
21 Kettlebell swings, 24/16 kg.

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Pat getting ready for the sectionals. Bring it!