Movie night!  Who’s in?

CrossFit RTP Holiday Party!  Mark your calendars for 12/14!


Welcome to our newest member of the “Club” this past Saturday!

Anybody looking to enter a CF competition?  This one in Jan looks to be a good one!


WOD 11 18 13

A. BS: 2×2 @ 100%.  If both sets are hit, go for a 1RM.  New folks should use today to work up to a heavy set of 3.

B1. GHR: 2 sets for max reps.  The set stops when reps begin to slow, or after 1 min.

B2. Establish a 1RM weighted chinup.  NO KIPPING.

D. For time [C12]:

100 DU + 20 Burpees (broken up anyhow)

Then, 5 Rounds of:

1 Prowler push (+135/+95)

7 Box Jumps (30″/24″)

10 Wallballs (20/14, 10′)

Post times, loads, and comments.

See dem beautiful walls?  This was the paint crew!

Paint Crew

11 18 13
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One thought on “11 18 13

  • 11 18 2013 at 11:57 am

    What a hard working bunch you have there! That was fun 🙂

    A. Warm up sets and time kept me from a larger 1RM PR, but I got +10 today for 175#! Felt good 🙂

    B1. x10 at around 45°.
    B2. 21#
    C. 2+1, single-unders, 14#, 24″. I’m coming for you, double unders…

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