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WOD for Monday 030810 — Click Here For Today’s Schedule
Back Squat
5 reps @ 55% 1RM
5 reps @ 65% 1RM
5 reps @ 70% 1RM
5 reps @ 80% 1RM
5 reps @ 85% 1RM
–Rest–
4 Rounds For Time:
7 Knees To Elbows
7 Box Jumps (24″/20″)
7 Dumbbell Manmakers to Hang Clean

Post Loads and Time to Comments
All %’s for the strength segment of the workout should be based on your 1RM for the lift and are meant to serve as a guide in your training.  You should generally not be failing on any set except maybe your last one of the day.  If you’re unsure about your technique or ability to perform a given set safely at the posted %, then use common sense and good judgement.  When in doubt, live to lift again another day.

For the Metcon, all box jumps must be “jumped” to be RX.  For the manmakers, use a load as heavy as possible that will allow for proper movement execution but minimize rest time.    

EVENTS @ CROSSFIT DURHAM
Durham Indoor Rowing Trials — Saturday, March 20th — Register by March 13th!
Womens Self Defense Seminar — Saturday, April 24th
Whole9 Nutrition Workshop — Thursday, May 6th

Upcoming FOUNDATIONS Classes
Starting March 9th (Tues/Thurs @7pm)
Starting March 30th (Tues/Thurs @7pm)

CONGRATULATIONS ASHLEY, MITCHELL, AND ALLISON FOR COMPETING IN THE 2010 CROSSFIT GAMES NC/SC SECTIONALS! 
Weekend Results