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.
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.
Here’s a quick list of people competing this weekend:
Matt
Roger
Kim (competing with a friend from Cary)
Ian
Ashley
Kris (competing with a friend from Greensboro)
Dallas
Your’s truly
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!
D$ and I: Your Ad Here
Kris and Kevin: Bad Dancers
Kim and Mike: Kick and Stretch
Roger and Matt: CrossFit RTP-MC
Whitney will also be down competing as “Two Peas in a WOD”. She’s looking forward to seeing you all again 🙂
Ashley and Ian: Gas Station Sushi
hahaha, nice
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:
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!!!
A1. 50#
A2. I played on the rings a bit
B. 10:42 78#, red +purple