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

Burpee Pullup Bonanza

Fifth Ape Seminar – February 5th! 

Durham Indoor Rowing Trials – February 27th!

WOD for Friday 011411  – Click Here For Today’s Schedule 
Push/Split Jerk

3 reps @65%
3 reps @70%
3 reps @80%
3 reps @85%
Max reps @95%
–Rest–
For Total Reps:

Burpee Pullups
3 minutes of work
90 seconds rest
2 minutes of work
90 seconds rest
1 minute of work

Post Jerk Loads and Burpee Pullup Reps 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.   

For the Metcon, you should jump to a bar or set of rings set approximately 6″ above your standing reach for the pullups. 

OPEN GYM tonight from 7-8pm!  Make up a missed WOD or work on your lifts!

*SCHEDULE UPDATE*
Beginning this week, we will offer a 7:15am WOD each morning, Monday through Friday!  

Upcoming Foundations Courses
Starting January 25th - (Tues/Thurs @7pm)
Starting February 15th - (Tues/Thurs @7pm)
Starting March 8th - (Tues/Thurs @7pm)

Upcoming Events
CrossFit Rowing Foundations Certification - Saturday, January 15
Fifth Ape Parkour Seminar - Saturday, February 5
Triad Barbell Open – Sat, February 26th, at CF Downtown Winston
Durham Indoor Rowing Trials – Sun, February 27th

Jerk Demos from Catalyst Athletics

5 Comments
  1. Doug Reply
    I LOVE BURPEE PULLUPS! So did the 7:15 class. Great work from everyone pushing through for the full 6 minutes of work. I hit 72 reps on the rings. The added challenge was grabbing the damn rings while they were swinging..
  2. Ashley D Reply
    good work on the push/split jerks and burpee pullups to the 8:30 and 11:30 classes this morning. saw some good improvements this am on the jerks. nice job to dave r. and jonathan d. on yesterday's WOD as well! 14 pistols (ea. leg) completed. i'm hoping that i'll be able to wod/lift by the middle or end of next week. just about everything i do hurts my should right now, even the slight movement from jogging. no fun in the sun.
  3. Gabe Reply
    55 pullups RX...Worked up to 250 on the push jerk
  4. Robin Bodwin Reply
    Ummmm Gabe. You were doing push press. Still a ton of weight , but imagine what you could do if you actually jerked it? Strong man!!!
  5. Ashley D Reply
    gabe, robin is so right. you were push pressing that weight. in the words of Bill Walton, the most annoying NBA announcer ever, "throw it down, big man! throw it DOWN!"

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