Benchmark WODs
Christine Redux
3 weeks ago
The 2012 Look Better Naked Challenge starts TODAY! You can still sign up!
Squat Clinic with Coach Stew – TODAY, 12-2pm!
WOD for Sunday 011512 — Click Here For Today’s Schedule
Gymnastics Skill
Practice 1-2 skills
–Rest–
“Christine”
3 Rounds For Time:
Row 500m
12 Deadlifts (1x bodyweight)
21 Box Jumps (20″)
OR
Run 4 x 400m w/2 minute rest between rounds
Then, Run 4 x 200m w/2 minute rest between rounds
Post Loads for Each and Total to Comments
For the skill session today, pick 1 or 2 gymnastics movements (like the one’s Tucker demos below) and practice for 25-30 minutes.
For the conditioning workout, we are repeating “Christine” for those who did not get to do it on Wednesday. If you already did “Christine” earlier this week then you will do the sprinting workout. All runs should be all out efforts.
Tucker on Hollow Rocks
Tucker on Parallette Shoot Throughs
Total Time
3 weeks ago
The 2012 Look Better Naked Challenge starts TOMORROW!
Squat Clinic with Coach Stew – Tomorrow, 12-2pm!
WOD for Saturday 011412 — Click Here For Today’s Schedule
CrossFit Total
1RM Back Squat
1RM Press
1RM Deadlift
Post Loads for Each and Total to Comments
For the CrossFit Total, you get three attempts at each lift. You should warm up for the Back Squat and Press and then go for your attempts. You’ll be pretty warm by the time you get to the Deadlift. Most of you have a general sense of where your 1RM may be. It is best to keep the loads for your 3 attempts at each lift relatively close together.
There is NO ENDURANCE and NO MOBILITY WORKOUT today!
COMMUNITY WORKOUT today at 11am!
Games Athlete, Elyse Umeda, take on the CrossFit Total
Lipson, Khalipa, Castro do a Total
Naked Benchmark
3 weeks ago
The 2012 Look Better Naked Challenge starts Sunday!
Squat Clinic with Coach Stew – Sunday, 12-2pm!
WOD for Wednesday 011112 — Click Here For Today’s Schedule
Skill
Take 30 minutes and practice 1-2 gymnastics skills
–Rest–
“Christine”
3 Rounds For Time:
Row 500m
12 Deadlifts (1x bodyweight)
21 Box Jumps (20″)
Post Gymnastics Skills Practiced and Workout Time to Comments
For the strength segment, perform 5 sets of 3 rep Presses. Work as heavy as possible.
The conditioning workout is a CrossFit Benchmark WOD, and also the Benchmark Workout we are using for the Look Better Naked Challenge. Scale your Deadlift load if necessary. The RX’d box jump height is 20″ for everyone.
Games Athlete, Pat Barber, does “Christine”
New Year, New Benchmarks
1 month ago
New Bootcamps start TODAY! Not too late to jump in!
Info Session for the 2012 Look Better Naked Challenge – Sunday at noon!
WOD for Monday 010212 — Click Here For Today’s Schedule
Overhead Squat
3-3-3-3-3
–Rest–
“Helen”
For Time:
3 Rounds For Time:
Run 400m
21 KB Swings (52/35)
12 Pullups
Post Overhead Squat Loads and Workout Time Comments
For the strength segment, perform 5 sets of 3 rep Overhead Squats.
The conditioning workout is a CrossFit Benchmark WOD. The swings are American as RX’d. Scale swings and pullups as necessary. This workout should be completed in under 12 minutes.
All classes will be held today! ENDURANCE WORKOUT today at 6pm with Coach Paul!
K Star on mobility for Overhead Squats
Lynne Lang Syne
1 month ago
New Bootcamps start on Monday!
WOD for Friday 123011 — Click Here For Today’s Schedule
“Lynne”
5 Rounds NOT For Time:
Max Rep Bench Press (1x bodyweight)
Immediately followed by,
Max Rep Pullups
Rest as needed between rounds
Post Bench Press and Pullup Reps to Comments
This is a CrossFit Benchmark WOD. There is no rest between the Bench and Pullups. However, you can rest as needed between rounds.
There is NO OPEN GYM tonight!
Kris Clever and Dave Lipson take on “Lynne”
[youtube]http://www.youtube.com/watch?v=eaHhSdY9sno[/youtube]
Toys and Treats for Tails
Toy & food drive benefiting the animals at the Durham County Animal Shelter
You can drop your donations in the bin at the gym
FOR THE DOGS:
• Small bite dry food (Pedigree is our favorite!)
• Ground canned food
• Chews & soft treats
• Hard rubber toys & balls
• Kong/Rhino cones & stuff-a-balls
• Rope toys
FOR THE CATS:
• Dry adult and kitten food (Purina One is our favorite!)
• Canned food (Poultry Platter is our favorite!)
• Washable, small plush toys
• Small, plastic balls and jingle toys
