This weekend we’ve got a few things going on: a ton of us (like literally almost 2000 lbs of us) will be competing at CrossFit Invoke’s competition on Saturday (First heat starts at 9AM) so we would love it if anyone wants to come out and support your athletes!  (Also note that our Saturday 11AM class will be cancelled so if you have someone who you were planning on bringing, let them come to the 10AM class!)


Also, the Carolina Phoenix Women’s Football Team featuring our own 3 time All-Star Murph will be hosting their first playoff game at home this Saturday night (kickoff at 7PM).  Let’s come out and show our support! Check our our post for more details.


Don’t be a CrossFit @Hole


WOD 07 11 13

A1. Barbell Step Ups (20″) 3×6.  Find a challenging weight for 3 sets.  (1 L+ 1 R = 1 rep).

Front rack > Back Rack

A2. Strict weighted pause ring dip (3×5).  (2 second pause at bottom)

B. FT: 15-12-9 [T9/C15]

Hang Clean (165/110)

Ring Dip

5 BF-Burpees every time you drop the bar.

*If your clean needs work, use 21-15-9 at lighter weight.

Post times, loads, and comments.

Erik Burpee

07 11 13
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9 thoughts on “07 11 13

  • 07 10 2013 at 9:20 pm

    Here’s a quick list of people competing this weekend:
    Kim (competing with a friend from Cary)
    Kris (competing with a friend from Greensboro)
    Your’s truly

    • 07 10 2013 at 9:49 pm

      We’ll be at Team SuperFit! Can you all list your team names so we can find when you’ll be competing on the schedule?

      Looking forward to it!

      • 07 11 2013 at 9:32 pm

        D$ and I: Your Ad Here
        Kris and Kevin: Bad Dancers
        Kim and Mike: Kick and Stretch
        Roger and Matt: CrossFit RTP-MC

    • 07 11 2013 at 11:49 am

      Whitney will also be down competing as “Two Peas in a WOD”. She’s looking forward to seeing you all again 🙂

  • 07 11 2013 at 12:26 am

    Ashley and Ian: Gas Station Sushi

  • 07 11 2013 at 5:56 pm

    Yup. Totally starting to feel the carb withdrawal:

    At this rate I should still make it to the Syndicate…
    I think I could totally do this right now:

    • 07 11 2013 at 8:15 pm

      Made it. But it wasn’t pretty.
      A1. 43#. I blame my short legs.
      A2. Red band
      B. 9:18 with 83# and a red band. I did have to do 5 burpees on the second set and there were a couple full squats in there…
      Now, must find food!!!

  • 07 11 2013 at 7:02 pm

    A1. 50#
    A2. I played on the rings a bit
    B. 10:42 78#, red +purple

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