There is a local CrossFit competition this Sunday at CrossFit Invoke (downtown Raleigh) if anyone is interested (it’s for a great cause!) Teams of 2 male or 2 female.
Have you checked out our upcoming Events?
WOD 04 11 13
A. 15 min to establish a 1RM Push Press (no feet movement)
B. Select either
- Option A: Max rep strict Chinup, rest 3 minutes, max flex hang for time
- Option B: Max weight strict Chinup – no frog kicking allowed
- Option C: Max rep strict muscle up or kipping muscle up
C. Run 1 mile for time
Post times, loads, and comments.
04 11 13
Worked out in Winston-Salem today. Snatched up to 155, then did a 15 min metcon with pistols and toes-to-bar. It was all good, but it made me deeply homesick.
is there a dislike button somewhere for this???
A. 105#
B. 2 Chin Ups – 44 second “flex like you mean it” hold
C. 7:46 Mile on the American Tobacco Trail – 20 seconds slower than my fastest, but I will take a sub 8 minute mile.
A: 145#
B: 1 chin up – first one, so PR there. 24 sec flex hold
C: 7:10. Went out a bit fast, could have eeked out sub-7
As a follow-up to my comments about always being able to be convinced to row, I can almost always be convinced to run as well.
First chin up! YESSS!
A. 187#. Glad about that because I had a goal of 185 PP on CFRTP’s opening day.
B. 7 Strict Muscle ups – down from 9 a few months ago but 10 lbs heavier now.
C. 6:50. Went out of the gates a little too slow and had a little more gas in the tank at the end.
completely unrelated: Phil 185
For now.
Congrats on the chin up, Matt, and the PP Chef.
A. 97lb (+1)
B. neg
C. 8:27 (first time establishing this)