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 12 13

A. Snatch Grip Push Press + OHS: (5+1) x 5 @ 70% Sn 1RM

B. Back Extensions (3×10)

C. In teams of 2:

8 min AMRAP (with 1 barbell): 4-4-8-8-12-12…

Power Clean (165/115)

Wallball (20#, 10’/14#, 9′)

D. Row 1K for time

Post times, loads, and comments.

07 12 13
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11 thoughts on “07 12 13

  • 07 12 2013 at 9:54 am

    is this cherry picking week? what’s up…

    great job to the four mobsters on figuring out team stuff at early ‘o’clock!

    • 07 12 2013 at 10:23 am

      I definitely needed the second cup of coffee for this one.

    • 07 12 2013 at 12:09 pm

      Morning Mob or Morning Slobs?

    • 07 12 2013 at 3:08 pm

      Was out late at the Black Keys concert, will be there at 4:30 or 5:30. Back to mornings all next week.

  • 07 12 2013 at 2:07 pm

    Anyone interested in carpooling out to CF Invoke on Saturday?

    • 07 12 2013 at 7:59 pm

      Jordan and I are poolin’ if any one else wants to jump in the car… we’re rollin out at 8:30.

  • 07 12 2013 at 7:25 pm

    A. 68#
    B. check
    C. 89 reps with Chrys at 73#, nice work Chrys!
    D. 4:15 (5s PR)

    • 07 14 2013 at 9:12 pm

      Thanks! I wish I had been able to help out more! I will get there though.

  • 07 12 2013 at 8:11 pm

    Really dug this workout…sorry for having to cheat on the morning mob. Someone needs to tell the baby to wake up around 3am and let me get a bit of sleep in before waking up for the gym – waking up at 4am and not getting back to sleep just doesn’t do it for me.

    A: 105#. OHS finally starting to feel pretty good.
    B: check, will try with some weight next time.
    C: 136 w/ Tara. 135lbs for me/95lbs for Tara.
    D: 3:42.6

  • 07 12 2013 at 10:44 pm

    A: 65#. OHS was rough today for some reason.
    B. First time with this movement. Interesting, and hard.
    C. This was fun. It was rewarding to do some TNG power cleans from the floor. I did 95# when I was on the bar. Jordan was at 135#. We got up to 100 reps.

  • 07 12 2013 at 11:20 pm

    A. 63#
    B. check
    C. 130 reps with Liz and 63# and 10#/10′. Good work Liz!!
    D. Hated every 4:08 seconds of this. I came out WAY too fast and too early.
    Hey Greg! Where’s your part D time?? ;P

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