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.

 

Speaking of competition

 

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
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9 thoughts on “04 11 13

  • 04 11 2013 at 5:07 pm
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    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.

    • 04 12 2013 at 11:27 am
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      is there a dislike button somewhere for this???

  • 04 11 2013 at 7:05 pm
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    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.

  • 04 11 2013 at 9:44 pm
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    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.

    • 04 11 2013 at 11:01 pm
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      First chin up! YESSS!

  • 04 11 2013 at 10:11 pm
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    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.

    • 04 11 2013 at 11:02 pm
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      completely unrelated: Phil 185

  • 04 11 2013 at 11:00 pm
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    Congrats on the chin up, Matt, and the PP Chef.

    A. 97lb (+1)
    B. neg
    C. 8:27 (first time establishing this)

Comments are closed.