Benchmark WODs
Nasty Girls…And Boys
1 week ago
CFD is going to see the Durham Bulls on May 19th!
Wanna come? Click here
WOD for Tuesday 050812 — Click Here For Today’s Schedule
Deadlift
Establish 1RM
–Rest–
“Nasty Girls”
3 Rounds For Time:
50 Air Squats
7 Muscle Ups
10 Hang Power Cleans (135/95)
Post Deadlift Loads and Workout Time to Comments
For the strength segment, take 15 minutes and establish a 1RM Deadlift.
We’ll be performing a different CrossFit Benchmark “Girl” Workout each day this week. Today is “Nasty Girls” a CrossFit classic! You can do your Situps anyway you choose…Abmat, Abmat with feet anchored, or GHD. Do not use the GHD unless you have been doing high volume GHD situps regularly.
The Original Nasty Girls – Annie, Nicole, and Eva T!
Our second Olympic Weightlifting Intensive Course begins TONIGHT and new Barbell Basics Course starts next Monday, May 14th!
More info here. Just a couple of spots left!
The Sun’ll Come Out
1 week ago
CFD is going to see the Durham Bulls on May 19th!
Wanna come? Click here
WOD for Monday 050712 — Click Here For Today’s Schedule
Push Press
Establish 1RM
–Rest–
“Annie”
50/40/30/20/10 Reps For Time:
Double Unders
Situps
Post Push Press Loads and Workout Time and Number of KB Swing Sets to Comments
For the strength segment, take 15 minutes and establish a 1RM Push Press.
We’ll be performing a different CrossFit Benchmark “Girl” Workout each day this week. Today is “Annie”! You can do your Situps anyway you choose…Abmat, Abmat with feet anchored, or GHD. Do not use the GHD unless you have been doing high volume GHD situps regularly.
ENDURANCE WORKOUT tonight at 6pm!
Double Unders Tutorial!
Our second Olympic Weightlifting Intensive Course begins TOMORROW and new Barbell Basics Course starts next Monday, May 14th!
More info here. Just a couple of spots left!
Dirty Diana
1 month ago
CFD is going to see the Durham Bulls on May 19th!
Reserve your tickets by April 27th! Click here for more info
WOD for Wednesday 041812 — Click Here For Today’s Schedule
Deadlift
5-5-5-3-3-3
–Rest–
“Diane”
21-15-9 Reps For Time:
Deadlifts (225/155)
Handstand Pushups
Post Deadlift Loads and Workout Rounds to Comments
For the strength segment, work up to a heavy set of 3 Deadlifts. Lower all reps back to the floor under some control. Don’t just drop the bar from your hip.
The conditioning workout is a CrossFit Benchmark WOD. Scale Deadlift load to 65% 1RM for maximum intensity. For HSPUs, DO NOT cut your ROM short by using Abmats under your head (unless you can tell me one other exercise we do in CrossFit where this is acceptable). See videos below for some appropriate scaling options
Scaling Handstand Pushups
Our second Olympic Weightlifting Intensive Course begins on Tuesday, May 8th!
More info here
Doin The Splits
1 month ago
This Saturday, March 31st we are participating in a local fundraiser WOD for injured Raleigh Police Officer, Adam Young.
Check out the details and register here.
You can also donate whatever you wish on Saturday morning
WOD for Thursday 032812 — Click Here For Today’s Schedule
Split Squats (each leg)
2-2-2-2-2-2
–Rest–
3 Rounds For Time:
Row 500m
12 Deadlifts (1x bodyweight)
21 Box Jumps (20″)
Post Squat Loads and Workout Time to Comments
For the strength segment, since this is a new movement for us, take it easy! Watch both videos below for variations. You DO NOT need a lot of weight for these to be effective or difficult. Don’t be overly aggressive and don’t get hurt. These will likely make you quite sore, particularly in the inner thigh/groin area. Do not take this one lightly.
This is a CrossFit Benchmark WOD! Deadlift is 1x Bodyweight, but scale if necessary. 20″ box jumps for everyone. RX is full jumps…no step ups.
ENDURANCE WORKOUT tonight at 6pm!
Bulgarian Split Squats
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Another Version
CFD is going to see the Durham Bulls on May 19th!
Hope you can join us. Click here for more info
Christine Redux
4 months 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
