Endurance Workouts
Crossfit WOD’s that incorporate endurance exercises — running, rowing, and jump rope
The Great Sambino
2 weeks ago
Happy 8th Birthday to the inspiration behind CFD, The Great Sambino!
Without him, none of this is possible!
CFD is going to see the Durham Bulls on May 19th!
You can still reserve your tickets! Click here
WOD for Monday 043012 — Click Here For Today’s Schedule
Front Squat
3-3-3-1-1-1
–Rest–
21-15-9 Reps For Time::
Front Squat (185/115)
KB Swings (52/35)
Post Front Squat Loads and Workout Time to Comments
For the strength segment, work up to the heaviest single rep Front Squat for the day.
For the conditioning workout, you may take the bar from a rack. KB Swings can be Russian or American…just indicate which one you use.
ENDURANCE WORKOUT tonight at 6pm!
39-time World Record Holder, Laura Phelps-Sweatt – Safety Squat Bar Front Squat 375lbs
Our second Olympic Weightlifting Intensive Course begins on Tuesday, May 8th and new Barbell Basics Course starts Monday, May 14th!
More info here. Just a couple of spots left!
Westside Day 2
2 weeks ago
CFD is hosting the CF Powerlifting Cert this weekend with the folks from Westside Barbell!
There are no regular WODs today, but EVERYONE is invited to visit CROSSFIT ZEAL in Holly Springs for a WOD at 11am with our very own Coach Paul.
If you can’t make it to CF Zeal, your WOD for the day to do on your own is: Run 5k
Stay tuned for some new and exciting programming after this weekend as several of your CFD Coaches will be attending.
Old Yeller
3 weeks ago
CFD is going to see the Durham Bulls on May 19th!
Reserve your tickets by TOMORROW! Click here for more info
WOD for Thursday 042612 — Click Here For Today’s Schedule
2 Snatch Pulls + 2 Power Snatch (1 set)
2 rounds of 4 sets (70% 1RM)
3 rounds of 4 sets (80% 1RM)
–Rest–
10-9-8-7-6-5-4-3-2-1 Reps For Time::
Chest-to-Bar Pullups
Box Jumps (30/24)
GHD Situps
Post Jerk Loads and Workout Time to Comments
For the strength segment, keep in mind these are not for time AND you can and should rest and reset yourself and your bar for each repetition. Note that 1 set is 2 reps of each so four sets will look like this: Round 1 (70% 1RM Snatch) – 2 sn pulls + 2 pwr sn, 2 sn pulls + 2 pwr sn, 2 sn pulls + 2 pwr sn, 2 sn pulls + 2 pwr sn.
For the conditioning workout, scale pullups with a band as necessary, but stay chest to bar. Do not rebound on your Box Jumps.
ENDURANCE WORKOUT tonight at 6pm!
Charles Staley on the Snatch Pull
[youtubes]http://www.youtube.com/watch?v=zGdaI-rCIP0[/youtube]
Koklyaev 240kg Snatch Pull
Our second Olympic Weightlifting Intensive Course begins on Tuesday, May 8th and new Barbell Basics Course starts Monday, May 14th!
More info here
On Your Back and Heavy
3 weeks 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 Monday 042312 — Click Here For Today’s Schedule
Back Squat
3-3-3-1-1-1-
–Rest–
AMRAP in 12 minutes:
5 Front Squats (135/95)
10 Knees To Elbows
15 Double Unders
Post Workout Time to Comments
For the strength segment, work up to a heavy 1RM Back Squat. All reps taken BELOW parallel. Get that cowbell ringing today!
For the conditioning workout, take the Front Squats from the floor. Only use a rack if absolutely necessary. Scale KTE as necessary. Sub parallette jumps for DUs.
ENDURANCE WORKOUT tonight at 6pm!
Our second Olympic Weightlifting Intensive Course begins on Tuesday, May 8th and new Barbell Basics Course starts Monday, May 14th!
More info here
Heavy Annie
4 weeks 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 Thursday 041912 — Click Here For Today’s Schedule
Split Squats
2-2-2-2-2-2
–Rest–
“Heavy Annie”
For Time:
50 Double Unders
5 Clean & Jerks (85% 1RM)
40 Double Unders
4 Clean & Jerks
30 Double Unders
3 Clean & Jerks
20 Double Unders
2 Clean & Jerks
10 Double Unders
1 Clean & Jerks
Post Split Squat Loads and Workout Load and Time to Comments
For the strength segment, these are more about movement and full ROM than super heavy load. If you are comfortable in a lunge position with your foot planted on the floor, try them with the rear foot elevated onto a box. You should NOT be bailing on any of these. You can cause serious damage to yourself, your rear leg, and your ego. And I may just kill you. Everyone signed a waiver, but don’t be stupid. Good movement trumps load here.
For the conditioning workout, for the C&J use 85% 1RM. These are FULL SQUAT CLEANS! Sub parallette jumps for DUs as necessary. If it’s necessary you need to keep working on your DUs 
ENDURANCE WORKOUT tonight at 6pm!
Split Squats
