The Shade


397049_565685903446491_2092405998_nWOD 4/8/13

Clean & Jerk – Find a 1 rep max


5x400m Sprints – Rest exactly 90 seconds between efforts. Score is total time to complete all five sprints including rest.


CrossFit Lumberton is hosting their first competition on April 27th. You can read more here. Spots will fill up quickly so if you would like to compete you better sign up quick!


Thank you to everyone for participating in the CrossFit 5k on Saturday. We were able to raise over $1400 for The Giving Fields!

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  • Clint

    12:5? RX

  • Ron N

    215# 20# PR. 13:19 row 400m

  • Elyse

    i was soooo sore today. couldn’t lift much
    135# C&J

  • Neal

    soooo sore from Friday and Saturday. Worked up to 215# on clean and jerk.

    14:00 for the runs (might of been 6 runs)

  • Brandon

    10:59 on the run, but that was drawing back to 200 for the last two rounds. That south wind was a lot of ugly resistance.

    Did the max-jerk effort on Saturday from Wednesday’s WOD last week – 170# had a bit of a stinger in my neck/trap area so opted to stay with cleans today. 185# power clean a 15# PR.

  • Ashley Thorpe

    108# c&j…10# PR!!

    14:37 for the sprints. That wind was pretty brutal at noon

  • Greg

    215# (20# c&j PR)
    13:43 on the sprints.

  • Grant

    Nice PR, Greg!!
    Finally learned the squat clean, but missed the jerk on 245#.

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