Only 2 Days Left To Registe for DIRT!!
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We’re giving you ONE MONTH FREE when you
refer a friend to one of our upcoming Foundations Sessions!

WOD for Thursday 031110 – Click Here For Today’s Schedule
“Annie Are You OK?”
21-15-9 Rep Rounds For Time:  
Row (for calories)
Thrusters (65/45)
Med Ball Cleans (20/12)
Sumo Deadlift High Pull (65/45)
Wall Ball (20/12)
Burpees

Post Loads and Number of Reps Comments
Scale loads as necessary to ensure proper movement execution and to maximize power output and intensity!    

EVENTS @ CROSSFIT DURHAM
Durham Indoor Rowing Trials – Saturday, March 20th — Register by March 13th!
Womens Self Defense Seminar – Saturday, April 24th
Whole9 Nutrition Workshop — Thursday, May 6th

Upcoming FOUNDATIONS Classes
Starting March 30th (Tues/Thurs @7pm)
Starting April 20th (Tues/Thurs @7pm)

Robb Wolf on Insulin Resistance!

Only 3 Days Left To Registe for DIRT!!
REGISTER NOW!

We’re giving you ONE MONTH FREE when you
refer a friend to one of our upcoming Foundations Sessions!

WOD for Wednesday 031010 – Click Here For Today’s Schedule
Cleans
Perform 20 reps at 75% 1RM.  Rest sufficiently between each rep.  
–Rest–
3 Rounds For Max Reps:
30 seconds Hang Power Clean (135/95)
90 seconds Rest
30 seconds Dynamic Pushups
90 seconds Rest
30 seconds Pullups
90 seconds Rest

Post Loads and Number of Reps Comments
Todays strength segment is designed to allow you to perform 20 properly executed Clean.  All reps should be full cleans, starting from the floor and received in a full front squat.  You should generally not be failing on any set.  If you’re unsure about your technique or ability to perform a given rep safely at the posted %, then use common sense and good judgement.  When in doubt, live to lift again another day.    

For the Metcon, use a power clean load and scale pushups and pullups as necessary to ensure proper movement execution and to minimize rest during the work period.  This will maximize power output and intensity!    

EVENTS @ CROSSFIT DURHAM
Durham Indoor Rowing Trials – Saturday, March 20th — Register by March 13th!
Womens Self Defense Seminar – Saturday, April 24th
Whole9 Nutrition Workshop — Thursday, May 6th

Upcoming FOUNDATIONS Classes
Starting March 9th (Tues/Thurs @7pm)
Starting March 30th (Tues/Thurs @7pm)

Wheels!

Only 4 Days Left To Registe for DIRT!!
REGISTER NOW!

We’re giving you ONE MONTH FREE when you
refer a friend to our Foundations Session starting TONIGHT!

WOD for Tuesday 030910 – Click Here For Today’s Schedule
Deadlift
5 reps @ 55% 1RM
5 reps @ 65% 1RM
5 reps @ 70% 1RM
5 reps @ 80% 1RM
5 reps @ 85% 1RM
–Rest–
4 Rounds For Time:
Row 250m
Run 200m

Post Loads and Time 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.

This Metcon WOD will be performed as a relay race in teams of three or four.  The moment one member comes off the rower, the next teammate may begin rowing.  The workout is completed when each member of the team has rowed 1000 meters and run 800 meters.  If you don’t have teammates to share the burden, give yourself 2-3 minutes of rest between rounds, and score the times for each round.    

EVENTS @ CROSSFIT DURHAM
Durham Indoor Rowing Trials – Saturday, March 20th — Register by March 13th!
Womens Self Defense Seminar – Saturday, April 24th
Whole9 Nutrition Workshop — Thursday, May 6th

Upcoming FOUNDATIONS Classes
Starting March 9th (Tues/Thurs @7pm)
Starting March 30th (Tues/Thurs @7pm)

We need smelling salts!

Only 5 Days Left To Registe for DIRT!!
REGISTER NOW!

We’re giving you ONE MONTH FREE when you
refer a friend to our Foundations Session starting TOMORROW!

WOD for Monday 030810 – Click Here For Today’s Schedule
Back Squat
5 reps @ 55% 1RM
5 reps @ 65% 1RM
5 reps @ 70% 1RM
5 reps @ 80% 1RM
5 reps @ 85% 1RM
–Rest–
4 Rounds For Time:
7 Knees To Elbows
7 Box Jumps (24″/20″)
7 Dumbbell Manmakers to Hang Clean

Post Loads and Time 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, all box jumps must be “jumped” to be RX.  For the manmakers, use a load as heavy as possible that will allow for proper movement execution but minimize rest time.    

EVENTS @ CROSSFIT DURHAM
Durham Indoor Rowing Trials – Saturday, March 20th — Register by March 13th!
Womens Self Defense Seminar – Saturday, April 24th
Whole9 Nutrition Workshop — Thursday, May 6th

Upcoming FOUNDATIONS Classes
Starting March 9th (Tues/Thurs @7pm)
Starting March 30th (Tues/Thurs @7pm)

CONGRATULATIONS ASHLEY, MITCHELL, AND ALLISON FOR COMPETING IN THE 2010 CROSSFIT GAMES NC/SC SECTIONALS! 
Weekend Results

Day 2 of the 2010 CrossFit Games NC/SC Sectionals!
Go Allison, Ashley, and Mitchell!

Durham Indoor Rowing Trials!
Registration Deadline March 13th — REGISTER NOW!

We’re giving you ONE MONTH FREE when you
refer a friend to our upcoming Foundations Session on March 9th!

WOD for Sunday 030710 – Click Here For Today’s Schedule
Weighted Pullups
5-5-5-5-5
–Rest–
“Annie”
50-40-30-20-10 Rep Rounds For Time:
Double Unders
Situps

Post Loads and Time to Comments
Use weight vest, weight belt, or dumbbell between the feet to add load for the pullups.  If you can’t yet do unassisted pullups, use the least amount of assistance for each set of five.

This is a CrossFit Benchmark WOD.  If you can’t do double unders, substitute parallette jumps.  Situps can be done anchored or unanchored.    

EVENTS @ CROSSFIT DURHAM
BEAST SKILLS Gymnastics Seminar – Saturday, March 13th — SOLD OUT!
Durham Indoor Rowing Trials – Saturday, March 20th — Register by March 13th!
Womens Self Defense Seminar – Saturday, April 24th
Whole9 Nutrition Workshop – Thursday, May 6th

Upcoming FOUNDATIONS Classes
Starting March 9th (Tues/Thurs @7pm)
Starting March 30th (Tues/Thurs @7pm)