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

Bosom Buddies

CFD will host an in house Olympic Weightlifting Meet

for our athletes on Saturday, June 15th! 

Details here

WOD for Saturday 050413Click 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

Strength:
Make up any missed strength segment from the past week

Conditioning:
AMRAP in 20 minutes with a partner:
(partners alternate each minute picking up where the other left off)
30 Wall Balls (20/14 – all to 10′ target)
20 Double Unders
10 KB Snatch (52/35 – alternating arms)

Post Strength Loads and Workout Rounds to Comments
For the strength segment, you have 25 minutes to make up a strength segment that you missed from this previous week

For the strength segment, follow the warmup progression and then complete just 2 Snatch singles at 90% 1RM.  Rest 3-4 minutes between attempts at 85 and 90%.  You’re working towards the higher end of your capacity, but you are still working below 1RM capacity. Shouldn’t be many misses here.  

Complete the conditioning workout with a partner.  Both are shooting to the 10′ Wall Ball target (red line).  Sub parallette jumps for DUs if you can’t do them consistently.  Note: You are alternating arms with EACH KB Snatch.  That will likely require a swing in between each Snatch.  You can also try them holding two KBs and snatching just one at a time (see video below).

COMMUNITY WORKOUT today at 11am!  Bring your friends to see what CrossFit is all about!

There is NO MOBILITY WORKOUT this morning!

OPEN GYM from 11-1:30pm today!

KB Snatch – alternating hands

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