Today is Julie’s last day at CrossFit RTP, and she’ll be at the 4:30PM or 5:30PM class this afternoon for anyone that wants to stop by!  Best of luck in DC Julie!

 

WOD 11 07 12

A. Spend 15 minutes playing with handstands.  Focus on having a solid lockout and shoulder position.

B1. BTN Wide (Snatch) Grip Press 3×8: light to moderate weight

B2. Hip and Back Extensions 3×5.  Note the difference between back and hip extensions.

C. 3 Rounds:

1 Wall Climb (sub shoulder touches)

7 Squat Cleans (185/115)

14 CTB Pullups

21 TTT Pushups

Post times, loads, and comments.

 
11 07 12
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21 thoughts on “11 07 12

  • 11 06 2012 at 9:32 pm
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    Pro-tip: auto-mute any CrossFit video.

  • 11 06 2012 at 9:48 pm
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    Athlete Profiles present C*!

  • 11 07 2012 at 6:24 pm
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    I love country Wednesdays… a lot. Thanks Phil!

    • 11 07 2012 at 7:58 pm
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      Who doesn’t like a good theme party?

    • 11 07 2012 at 8:05 pm
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      Thank you Phil?!? Try thank you Kris and Maggie who invented and advocated for Country Wednesday!

    • 11 07 2012 at 8:15 pm
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      By the way, Carly, you are so welcome.
      Thank you for appreciating my invention known as Country Wednesday.

      • 11 08 2012 at 12:11 am
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        Phil, you lie like a penny in the parking lot at the grocery store. I posted about country Wednesday on this here blog weeks ago. So you can take that city slicker fan and shove it.

        • 11 08 2012 at 8:09 am
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          Maggie, it just comes way to natural to him 😉

        • 11 08 2012 at 8:11 am
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          Seriously Phil. Maggie and I had this one. But you’re a pretty face so I don’t mind being the brains behind it :).

          Also. Coffee shop?

      • 11 07 2012 at 8:25 pm
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        Does this mean we can have dubstep Thursdays and death metal Fridays?

        • 11 07 2012 at 8:32 pm
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          It’s gotta be Metal Mondays though, right?
          PMAC is definitely on board with this.

        • 11 07 2012 at 10:47 pm
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          Dubstep Thursdays is possible (if you supply the playlist) but I have a feeling Death Metal Any-days are going to be a tough sell.

        • 11 07 2012 at 10:52 pm
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          But don’t let me speak for Misty. I think Misty loves death metal as much as Phil likes being interrupted when he’s looking at cat pictures.

        • 11 07 2012 at 10:55 pm
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          Don’t even joke about that.

        • 11 08 2012 at 8:04 am
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          Misty opinion of death metal is exactly that…but in a month you guys can play whatever you want on Mondays…

  • 11 07 2012 at 6:44 pm
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    You guys won me over on country Wednesdays. I was skeptical at first. Sorry Chef.

    • 11 07 2012 at 10:45 pm
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      No offense taken C*…the Syndicate wasn’t having any of that today.

  • 11 07 2012 at 8:10 pm
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    Huge class at 4:30!
    Twelve (12) people.

Comments are closed.