Category

Bodyweight Workouts
Thanks to everyone who came out to support and compete in the Couples Throwdown!  Congratulations to Mats and Kerri for taking home the crown! Durham Indoor Rowing Trials – February 27th! WOD for Sunday 021311  – Click Here For Today’s Schedule  Parallette Shoot Throughs 50 Strict Reps Shoot Through Demo- here –Rest– For Time: 21 Deadlift...
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  COUPLES THROWDOWN TOMORROW – 9am-Noon! Durham Indoor Rowing Trials – February 27th! WOD for Friday 021111  – Click Here For Today’s Schedule  Bench Press 5 reps @55% 1RM 5 reps @65% 5 reps @70%  5 reps @80% 5 reps @85% Rippetoe on Bench Press Foot Setup – here –Rest– Establish your Max Height Box Jump Then,  AMRAP Double...
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Durham Indoor Rowing Trials – February 27th!  You KNOW you wanna do it! COUPLES THROWDOWN NEXT WEEKEND! WOD for Sunday 020611  – Click Here For Today’s Schedule  Double Unders Take 20 minutes to work on your Double Unders  –Rest– 6 Rounds For Max Reps with 1 Minute Rest between Rounds AMRAP in 3 Minutes: 3 Power...
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Fifth Ape Seminar is TOMORROW!  Spots still open! [youtube]http://www.youtube.com/watch?v=4moONJvlAuw&feature=player_embedded[/youtube] WOD for Friday 020411  – Click Here For Today’s Schedule  Overhead Squat 5 reps @55% 1RM 5 reps @65% 5 reps @70%  5 reps @80% 5 reps @85% Rippetoe on the Overhead Squat here –Rest– 9-7-5 Reps For Time: Deadlift (85% 1RM) Muscle Ups  Post Overhead Squat Loads and...
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Durham Indoor Rowing Trials – February 27th!  You KNOW you wanna do it! WOD for Wednesday 020211  – Click Here For Today’s Schedule  L-Sits Take 20 minutes to work on L-Sits and L-Sit progressions L-Sit progressions video here –Rest– “Death By Power Clean” Perform 1 Power Clean the first minute, 2 the second, 3 the third,...
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Durham Indoor Rowing Trials – February 27th!  You KNOW you wanna do it! WOD for Tuesday 020111  – Click Here For Today’s Schedule  Ring Dips 50 Strict Reps –Rest– AMRAP in 15 minutes: 15 DB Push Press (40/25) Run 200m Post Metcon Rounds to Comments For the strength segment, perform 50 strict Ring Dips.  Rep 50 should...
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Durham Indoor Rowing Trials – February 27th!  You KNOW you wanna do it! WOD for Sunday 013011  – Click Here For Today’s Schedule  Push/Split Jerk 5 reps @55% 5 reps @65% 5 reps @70% 5 reps @80% 5 reps @85% Great Split Jerk progression from Rip here –Rest– For Time: 10-9-8-7-6-5-4-3-2-1 Box Jumps (24/20) 1-2-3-4-5-6-7-8-9-10 Clapping Pushups...
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Durham Indoor Rowing Trials – February 27th!  You KNOW you wanna do it! WOD for Saturday 012911  – Click Here For Today’s Schedule  Muscle Ups Take 20 minutes to work on your muscle ups and MU progressions Muscle Up progressions here –Rest– AMRAP in 15 minutes: 5 Push Press (115/75) 10 Overhead Walking Lunges (45/25) 15...
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Durham Indoor Rowing Trials – February 27th!  Early Bird registration ends FRIDAY! WOD for Thursday 012711  – Click Here For Today’s Schedule  Back Squat Determine 1RM Warmup:  Perform 3 reps @ 50%, 60%, 70% 1RM Work Sets:  Perform 1 Rep @ 80%, 90%, 95%, then 2-3 attempts at a new 1RM –Rest– 21-15-9 For Time: Power Snatch...
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Durham Indoor Rowing Trials – February 27th!  Early Bird registration ends FRIDAY! A man ahead of his time – “Stop Being So Tired” [youtube]http://www.youtube.com/watch?v=vBVk071N88M[/youtube] WOD for Tuesday 012511  – Click Here For Today’s Schedule  Handstands Take 20 minutes and work on your free standing Handstands. –Rest– 5 Rounds For Time: Run 400m 20 Burpees 15 DB...
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