The CrossFit RTP Holiday party will be on Saturday 12/14!  Mark your calendars!

 

Athlete Profile: “Mad Dog”

 

Despite the snow (?!), regular hours today!

 

WOD 11 13 13

A. Snatch Grip PP + OHS or Snatch Balance.  (4+1) x 4.

B. Pause FS (3 sec pause) (3×2 @ 65%-75% FS).  As always, beginners should focus on movement quality.

C. AMRAP 8 min

3 Rounds of:

5 DL (155/105)

5 Cleans

5  Jerks

15 T2B

With remaining time, AMRAP:

Wallballs (20/14)

Post times, loads, and comments.

11 13 13

4 thoughts on “11 13 13

  • 11 13 2013 at 6:07 pm
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    Good crowd this morning at 7am. Finally did some squats but the knee still not 100%. Didn’t quite make it through 3 rounds but T2B are getting better.

    • 11 13 2013 at 7:02 pm
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      Totally agree! Great Gang today. I’m just glad I have tomorrow off for when Daddy programs more Cleans!! 😉

  • 11 13 2013 at 8:16 pm
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    A. 175

    B. 245

    C. 3rounds + 40wb……son

  • 11 13 2013 at 8:20 pm
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    A. 85
    B. 185
    C. 3+36

    Also did a wod that involved 2 1k rows and some running. Thank you keeli for joining in that misery

Comments are closed.