Durham Indoor Rowing Trials — Saturday, 8:30am – 1pm
Need A Reason To Come Watch? — Read This
There will be no WODs on Saturday!
CROSSFIT TOTAL
Saturday, April 3rd, 9am-Noon
We’re giving you ONE MONTH FREE when you
refer a friend to our Foundations Class beginning March 30th!
WOD for Friday 031910 — Click Here For Today’s Schedule
Push Press/Jerk
3 reps @65% 1RM
3 reps @70% 1RM
3 reps @80% 1RM
3 reps @85% 1RM
3 reps @95% 1RM
–Rest–
This WOD is composed of 4 different individual events, each done for max effort. You will have 3 minutes for each event to complete your max effort, followed by 3 minutes of rest (when you move from one event to the next). The WOD begins after the athletes have finished their 4th set of push press/jerks.
Event 1: Max effort push press/jerk for 3 reps (this is the last set of the strength segment– allow 3 minutes for everyone to complete this)
Rest 3 minutes
Event 2: Row – 3 minutes – max calories
Rest 3 minutes
Event 3: L-sit – accumulate as many seconds as possible in 3 minutes
Rest 3 minutes
Event 4: Pull-ups – as many as possible in 3 minutes
Score is the total combined score of all 4 events (pounds + cals + secs + reps)
Post Loads and Metcon Score 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..
OPEN GYM tonight from 7-8pm! PR’s, Benchmarks, and Goats!
EVENTS @ CROSSFIT DURHAM
Durham Indoor Rowing Trials — Saturday, March 20th — Come Out And Cheer!
Strength & Conditioning Total — Saturday, April 3rd — FREE for all members
Womens Self Defense Seminar — Saturday, April 24th
Whole9 Nutrition Workshop — Thursday, May 6th
Upcoming FOUNDATIONS Classes
Starting March 30th (Tues/Thurs @7pm)
Starting April 20th (Tues/Thurs @7pm)
Bootcamps – Starting April 12th
Strength & Conditioning Bootcamp (M/W/F @ 6:15am)
Strength & Conditioning Bootcamp (M/W/F @ 7:15am)
Strength & Conditioning Bootcamp (M/W/F @ 6:00pm)
Weight Loss Bootcamp (M/W/F @ 7:00pm)
Caption Contest! What exactly is going on here?
