http://www.nytimes.com/2013/03/31/business/crossfit-offers-an-exercise-in-corporate-teamwork-too.html?pagewanted=all

 

Did you know you can see our detailed class schedule?

 

We will be celebrating the end of the CF Games Open this Saturday!

 

Vote for CrossFit RTP as “Best Fitness Club in Durham County!” in the “Best of the Triangle 2013 Poll!” (Page 4).  Voting ends April 15th!

Best of Triangle Vote for us

 

WOD 04 02 13

A1. Weighted Strict Chinups 5×3 AHAP.  Score is combined weight across all sets.

A2. Push Press 5×2 @ 83% PP 1RM.  Don’t move those feet.

B. 5 Rounds:

20 sec ME Dynamic Pushups (Clapping or just coming off ground)

40 sec Rest

20 sec ME  Over the Box Burpees

40 sec Rest

20 sec ME Deadlifts (M: 1.4xBW/F: 1.0xBW)

40 sec Rest

Post times, loads, and comments.

Dynamic Pushup

 
04 02 13
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11 thoughts on “04 02 13

  • 04 01 2013 at 8:28 pm
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    Scale the DL on B such that you can be moving fast throughout the interval. If you find yourself doing singles, drop weight!

  • 04 01 2013 at 10:24 pm
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    I voted!

    • 04 02 2013 at 2:05 pm
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      Voted…

    • 04 02 2013 at 9:02 pm
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      Done.
      P.S. I think I left my lifting shoes out today so if someone could put them back that would be great.

      • 04 02 2013 at 10:37 pm
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        Thanks for voting guys! Also, Cheryl I found your kicks and put them next to the steps you can conveniently grab them on your next 400m run.

        🙂

        • 04 02 2013 at 11:13 pm
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          Thanks 🙂

        • 04 02 2013 at 11:15 pm
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          really though – lower right hand side of cubbies.

  • 04 02 2013 at 9:52 am
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    I still haven’t seen the free almond flour bagels with coconut oil spread, am I looking in the wrong place? We really need the recovery breakfast after the chair dancing in the mornings.

    • 04 02 2013 at 11:17 pm
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      Geoff, that makes two of us looking for these.

  • 04 02 2013 at 9:46 pm
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    Congratulations to Lorena and Elizabeth for both getting their first chin ups! Synchronized firsts!

    • 04 02 2013 at 11:13 pm
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      Ha! That is awesome. Congrats you two!

Comments are closed.