Congratulations to everyone who completed the 2015 Open! If you completed all 5 WODs and logged your scores email [email protected] with your t-shirt size by the END OF THE DAY. Team CFD shirts will be in by the end of April! WOD Strength: Back Squat warmup with increasing loads starting around 50% in sets of...Read More
Sunday morning Pullup/Muscle Up session this week at 9am with Dave. Be there! WOD Strength: Back Squat Warmup with increasing loads in sets of 5-3-3-2-2 reps 3-3-3-3-3 @ 85% 1RM Finish with 50 Banded Good Mornings Metcon: 3 Rounds: 15 Burpee Over the Box Jumps (24/20) 10 Power Snatch (115/75) Time cap of 12 minutesRead More
New programming cycle begins today. Movements for the full cycle include: power clean, push jerk, sumo deadlift, back squat, hang snatch, and front squat. https://www.crossfitdurham.com/…/03/WOD-template-2015-mar-apr.pdf WOD Strength: Power Clean Test 1RM for the day Metcon: Buy In: 20 x 225/155 Back Squat Then 3 Rounds Run 400M 10 chest to bar Pullups 10 HR Pushup 10 toes to...Read More
WOD 5 Rounds – 25 KB Swings, 20 situps, 10 HR push ups Strength: Back Squat warmup with sets of 5-3-2-2-1 building up to your working weight 4-4-4-4 @ 80% 1RM Give plenty of rest time between work sets (as much as 5 minutes) Metcon: 5 Rounds 25 KB Swings (52/35) 20 situps 10 hand relase push...Read More
Check out our new Competion Class starting this Friday night at 7:30 with Coach Tripp! WOD Strength: Back Squat 6-6-6 reps @ 75% 1RM If you feel up to it, make the 3rd set a max rep set instead of a set of 6 Metcon: 4 rounds: 10 Sumo deadlift high-pulls (95/65) 10 push press...Read More
Have you registered for The Open yet? Starts FRIDAY! WOD Strength: Back Squat Test 1RM Metcon: 3 Rounds For Time: Run 400m 10 Clean and Jerk (185/135)Read More
Valentine’s Day Challenge TOMORROW! Bacon Bowls are on the line for the victors! WOD Strength: Back Squat 1-1-1 @95% 1RM Metcon: Complete as many reps as possible in 7 minutes following the rep scheme below: 135 pound Clean and jerk, 3 reps 3 Toes-to-bar 135 pound Clean and jerk, 6 reps 6 Toes-to-bar 135 pound...Read More
WOD Strength: Back Squat 1-1-1 @95% 1RM Metcon: Complete as many reps as possible in 7 minutes following the rep scheme below: 135 pound Clean and jerk, 3 reps 3 Toes-to-bar 135 pound Clean and jerk, 6 reps 6 Toes-to-bar 135 pound Clean and jerk, 9 reps 9 Toes-to-bar 135 pound Clean and jerk, 12...Read More
Krav Maga officially kicks off this weekend! Fridays at 7:30pm and Saturdays at 12:30pm! WOD Strength: Back Squat 3-3-3-3-3 @ 85% 1RM Metcon: Body-weight front squat ladder For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use...Read More
CFD Holiday Party is THIS SATURDAY, 7pm-10pm, at Surf Club on Rigsbee Ave around the corner from the gym! First $500 in drinks is on us! WOD Strength: Back Squat 3-3-3-1-1-1 As heavy as possible Metcon: For Time: 42-30-18 Wall Balls (20/14) 21-15-9 Power Cleans (135/95)Read More
