410 W Geer St, Durham, NC 27701 (919) 907-1233

Bodyweight Bonanza

LAST MINUTE HOLIDAY SHOPPING!
One stop holiday shopping for CrossFitter!  Check out the CrossFit Durham Store for CrossFit t-shirts, weightlifting shoes, kettlebells, sandbags, books, dvd’s, training accessories, supplements, and more.

Olympic Weightlifting Seminar with Wilkes’ Weightlifting!
Sunday, February 21st.  More info here!

2010 BOOTCAMPS – Starting Monday, January 4th!
6:15am Bootcamp (M, W, F)

7:15am Bootcamp (M, W, F)
7:00pm Weight Loss Bootcamp (M, W, F)

January FOUNDATIONS Classes!
Starting January 5th (Tues/Thurs @ 7pm)
Starting January 26th (Tues/Thurs @7pm)

WOD for Monday 122809 Click Here For Today’s Schedule
For Time:
25 Squats
25 Pushups
25 Pullups
25 Situps
50 Squats
50 Pushups
50 Pullups
50 Situps
75 Squats
75 Pushups
75 Pullups
75 Situps

Post Time to Comments

There is NO Endurance WOD tonight at 6pm!

Wilkes Weightlifting in action!  Sign up for their seminar on February 21st!

9 Comments
  1. Matt H Reply
    Are you serious?? Thats the first workout that got a WTF....75 pullups?! ....wouldnt miss this workout for anything
  2. Gwen Reply
    Aww this one looks like fun, if a little painful! Wish I weren't out of town. Looking forward to seeing you guys next Monday...
  3. Allison B Reply
    33:30 Rx. This was a true butt-kicker! 615er's: GREAT JOB! You guys rocked! Thanks for the support- lord knows I needed it!
  4. lindsay Reply
    so this workout or something very similar came up mainsite one day while we were on vacation and i suggested it to john and he laughed in my face. so today i knew going in to this that i did not want to do it... there is not enough time in the day for me to do 150 pull ups right now...(give me a little time though) so i scaled those, but this still is a beast.
  5. Charlie Reply
    Allison, you were a freaking machine on those pull-ups! Not knowing any better, I thought yelling, "C'mon 3 sets of 5!" would help you through #s 61-75. Screw that, you just cranked out 8 and 7 and moved on. Brutal.
  6. Allison B Reply
    Actually, Charlie, it was just the kick in the butt that I needed. When I heard that, I was like, I don't want to get on this bar 3 more times- get em done! :-) Plus, seeing you done about 5 mins ahead of me was a good motivator. You looked so comfy sitting in that chair. Way to go, man!
  7. Dori Reply
    Hey guys, I've always been a fan of the long met cons. I have a love/hate relationship with wods like the filthy fifty. WODs like that really make you feel like you've had a workout. In fact, when CrossFit Durham first added the strength bias I was really worried about not getting enough met con. But, I'm so glad you did, because I have gotten so much stronger since then (case in point....30lb PR on deadlift today, up to 225lbs). Anyways, I just read this article from Melissa Urban's gym and found it to be pretty interesting. I'd like to know what the coaches think of this article and if you agree or disagree with it. http://whole9life.com/2009/12/beware-the-lure-of-the-sexy-met-con/
    • Dave Reply
      I agree with the article just about 100%. Long metcons give many people the impression of working "hard", but their benefit on actually increasing work capacity is limited. You just cannot maintain intensity on wods lasting more than 15 minutes....and intensity is what drives results. since August, at least, we have made a concerted effort to emphasize intensity (ie, power output) in our wods, focusing on programmed time domains for each day's workout and encouraging folks to scale the workouts to fit within this time frame. some have followed along with this idea and some haven't. I believe those that haven't have done so at the expense of their own progress. I do think longer metcons (20 minutes or more) need to be included in the program to keep it well rounded and to not ignore the longer time domain. But in general 1x or 2x every 7-8 days is more than enough.
  8. Patrick C. Reply
    19:24 RX. Great job everyone today/tonight with this WOD. This was a tough one and everyone went right after it. Keep up the great work everyone.

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