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

Bootlegger

We need volunteers for the Bull City Barbell Open on May 21st!
Please email dave@crossfitdurham.com if you’re interested in helping!

WOD for Wednesday 051111Click Here For Today’s Schedule
Rolling Pistols
5 sets of 5 reps on each leg (video here)
–Rest–
For Time:
30 Burpees
30 Toes To Bar
30 Sumo Deadlift High Pulls (95/65)
Run 1 mile
30 Sumo Deadlift High Pulls
30 Toes to Bar
30 Burpees

Post Metcon Time to  Comments
For the strength segment, perform 5 sets of 5 Push Presses working up as heavy as possible.

Today’s Metcon comes courtesy of CF New England.  Scale SDHP load and Toes To Bar as necessary to ensure proper movement execution.

Upcoming Foundations Courses
Starting May 31st - (Tues/Thurs @7pm)

Upcoming Events
Fifth Ape Natural Movement and Parkour Seminar — Saturday, May 14th
Bull City Barbell Open — Sat, May 21st

Welcome Living Social Voucher Holders!
We can’t wait to meet you!
Please remember that all 4 classes are by appointment only!
Email dave@crossfitdurham.com or call (571) 224-3706 to schedule your workouts.

3 Comments
  1. Dave Reply
    Good burpee standard video from CF One World. try to ignore the fact that Freddy is wearing a wool cap while wearing only shorts. http://www.youtube.com/watch?v=hGT9pOd4tck
  2. Pistol Bost Reply
    As always, Rx+ for pistols involves shooting hand-guns at the end of the movement, preferably from the hip.
  3. Paul Yo Reply
    Mere words cannot describe how much I enjoyed this metcon. 19:21 Rx. What was my favorite quote from Glee “Prom”, you ask? Santana: Just because I hate everyone doesn't mean they need to hate me, too.” Haha! This means that Michael Kelley shouldn't hate me.

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