Only 2 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 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 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!

Check out some of our athletes in action on our YouTube channel!

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

WOD for Sunday 022810 – Click Here For Today’s Schedule
Weighted Dips
1-1-1-1-1
-Rest–
For Time:
10 Box Jumps (30/24)
20 Burpees
30 Hand-to-Hand Kettlebell Swings (52/35)
40 AbMat Sit-ups
50 Double unders
40 AbMat Sit-ups
30 Hand-to-Hand Kettlebell Swings
20 Burpees
10 Box Jumps

Post Loads and Time to Comments
For the Weighted Dips, use a weighted vest, weight belt, or DB/KB between your knees to create additional load.  If you are unable to do a bodyweight dip, use the lightest resistance possible for assistance. 

OPEN GYM today from 10-11am!  PR’s, Benchmarks, and Goats!

EVENTS @ CROSSFIT DURHAM
BEAST SKILLS Gymnastics Seminar – Saturday, March 13th — SOLD OUT!
Durham Indoor Rowing Trials – Saturday, March 20th

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

Check out some of our athletes in action on our YouTube channel!

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

WOD for Saturday 022710 – Click Here For Today’s Schedule
For Time:
Row 1000m
–Rest–
3 Rounds For Time:
10 KB Snatches (each hand)
15 Box Jumps 

Post Time For Both WODs to Comments

OPEN GYM today from 11-12pm!  PR’s, Benchmarks, and Goats!

EVENTS @ CROSSFIT DURHAM
BEAST SKILLS Gymnastics Seminar – Saturday, March 13th — SOLD OUT!
Durham Indoor Rowing Trials – Saturday, March 20th

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

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Boocamps start again NEXT WEEK!
Refer a friend to this session and we’ll give you ONE MONTH FREE!

WOD for Thursday 021810 – Click Here For Today’s Schedule
Complete three 5 minute rounds, spending one movement at each station.  Rest one minute between rounds.
Row for calories
Box Jumps
Double Unders
Burpees
10m Sprints (between two cones)

Post Number of Reps Completed to Comments

EVENTS @ CROSSFIT DURHAM
Olympic Weightlifting Seminar – Sunday, February 21st — SOLD OUT!
BEAST SKILLS Gymnastics Seminar – Saturday, March 13th — 3 SPOTS LEFT!
Durham Indoor Rowing Trials – Saturday, March 20th

Upcoming FOUNDATIONS Classes
Starting February 16th (Tues/Thurs @7pm)
Starting March 9th (Tues/Thurs @7pm)

Bootcamps – Starting Next Monday
CrossFit Bootcamp (M/W/F @ 6:15am)
CrossFit Bootcamp (M/W/F @ 7:15am)
Weight Loss Bootcamp (M/W/F @ 7pm) — Only 5 Spots Left!

Give This  A Try!