*ATHLETE ANNOUNCEMENT*
Starting today and running through the end of February 2010,
all athletes who refer a friend to our next
two Foundations Classes or February Bootcamps
will receive ONE MONTH FREE!
Help us spread the word about Courage Fitness Durham!
WOD for Thursday 012110 — Click Here For Today’s Schedule
“Fight Gone Bad”
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We’ve used this in 3 and 5 round versions. The stations are:
- Wall-ball: 20 pound ball, 10 ft target. (Reps)
- Sumo deadlift high-pull: 75 pounds (Reps)
- Box Jump: 20″ box (Reps)
- Push-press: 75 pounds (Reps)
- Row: calories (Calories)
The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
Post Total Number of Reps to Comments
This is a Strength & Conditioning Benchmark WOD. Consider scaling the Push Press load to 40% of your 1RM to maximize power output and intensity.
*SURVEY QUESTION OF THE DAY*
Are you planning to compete in the 2010 Strength & Conditioning Games Sectionals on March 6/7th? Post answer to comments.
UPCOMING EVENTS @ CROSSFIT DURHAM
Olympic Weightlifting Seminar — February 21st
Gymnastics Seminar with Beast Skills — March 13th
Durham Indoor Rowing Trials — March 20th
January FOUNDATIONS Classes
Starting January 26th (Tues/Thurs @7pm)
Starting February 16th (Tues/Thurs @7pm)