CFD is celebrating 5 years of CrossFit WODs with “Fran” today –
the very first workout we ever did! Join us!
WOD for Monday 081213 – Click Here For Today’s Schedule
Warmup (to be completed on your own BEFORE class starts):
3 Rounds of CF Warmup – 10 pass throughs, 10 OHS, 10 pushups, 10 situps, 10 pullups
3 sets of 8 reps
Wide Grip Bench Press
5 reps @50%
5 reps @65%
3 reps @80%
2 reps @90%
Establish 1RM (no more than 3 attempts)
21-15-9 For Time:
Post Bench Loads and Fran Time to Comments
Complete the 3 Rounds of the CrossFit Warmup before class begins. During the skill segment, perform 3 sets of 8 Deadhang pullups. Rest 2-3 minutes between sets. Add weight as necessary to keep your sets no bigger than 8 reps. Follow this progression scale if you don’t have Deadhang Pullups: Barbell inverted rows – Ring rows – Barbell/ring rows with weighted vest/chains – Single-arm ring rows – Pullups.
For the strength segment, you will establish a 1RM Wide Grip Bench Press for the day. Follow the reps and % progression up to 90% and then take 3-4 attempts at a 1RM. Your grip should be wider than your normal bench press grip. This will be a bit different for everyone since everyone is a different size. No one should be any wider than pinkies on the outer rings of the bar, however. Also, you should be working with at least one other person at your station. This will help insure that you don’t work too quickly and also get us working together. Make sure you ring the Cowbell and write your PRs on the board too!
The conditioning workout is THE CrossFit Benchmark WOD, and also the first workout ever done at CrossFit Durham. This workout should take less than 8 minutes (at the absolute most), but feel free to give a RX a real shot.
ENDURANCE WORKOUT tonight at 6pm!