Benchmark Hero WODs
Hero Tuesday
1 week ago
CFD will host an in house Olympic Weightlifting Meet
for our athletes on Saturday, June 15th!
Details here
WOD for Tuesday 050713 - Click Here For Today’s Schedule
Warmup (to be completed on your own BEFORE class starts):
3 Rounds of CF Warmup – 10 pass throughs, 10 OHS, 10 pushups, 10 situps, 10 pullups
Strength:
Press
5 reps @45%
5 reps @55%
3 reps @65%
3 sets of 4 reps @75% 1RM
Skill:
Dips
3 sets @ 70% of max reps (ie, if your max set is 10 reps, you’ll do 3 sets of 6 reps)
Conditioning:
“DT”
5 Rounds For Time:
12 Deadlifts (155/105)
9 Hang Power Clean
6 Push Jerk
Time Cap: 20 minutes
Post Press Loads and Workout Time to Comments
For the strength segment, follow the warmup progression and then complete 3 sets of 4 reps at 75% 1RM. Rest 2-3 minutes between work sets. The entire strength segment shouldn’t take longer than 20 minutes.
During the skill segment, which is to be done after the Press today, perform 3 sets of Dips. Determine the number of reps for each round by taking 70% of your 1 set max. Rest 2-3 minutes between sets. Follow this progression scale if you don’t have Ring Dips: Pushups – Ring Pushups – Bar Dips – Ring Dips.
This is a CrossFit Hero WOD. We’re putting a 20 minute time cap on it today. You are using the same load for all three movements. Try to complete each round without putting the bar done. Obviously, each time you put it down you’re creating more work for yourself.
We are putting together new PR/Ranking Boards!
Please send the following info to Coach Bea (beatrice@crossfitdurham.com):
– your most recent 1RMs for all of your lifts (squat, press, deadlift, clean, snatch, etc)
– your most recent score on any Benchmark WOD you’ve done (don’t worry, we have several more of these coming in the next few weeks too).
Iceland Annie takes on “DT”
Maltz
1 month ago
WOD for Sunday 032413 - Click Here For Today’s Schedule
Warmup (to be completed on your own BEFORE class starts):
3 Rounds of CF Warmup – 10 pass throughs, 10 OHS, 10 pushups, 10 situps, 10 pullups
Strength:
Make up any missed strength segment from the past week
Conditioning:
“Partner “”Maltz”":
400m run
50 Pull-ups
100 meter Firemen’s Carry or 200 meter Farmer’s walk (50 lb. Dumbbell for men, 25 lb. Dumbbell for women)
50 Dips
100 Pushups
50 knees-to-elbows
100 Sit-ups, feet anchored
400m run
Post Snatch Loads and Sprint Times to Comments
For the strength segment, you have 25 minutes to make up a strength segment that you missed from this previous week.
For the conditioning workout, partner up and split the workload in half, with only one partner working at a time. You can also complete a “half” Maltz or a full one on your own if you choose.
MSgt Michael H. Maltz
19 September 1960 – 23 March 2003
http://deamaltzchallenge.com/about.html
Happy Thanksgiving 2012
5 months ago
WOD for Thursday 112212 - WODs today at 9 and 10am
“Klepto”
4 Rounds For Time:
27 Box Jumps (24/20)
20 Burpees
11 Squat Clean (145/105)
Post Workout Time to Comments
U.S. Air Force Major David “Klepto” L. Brodeur, 34, of Auburn, MA, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, AK, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained from gunfire from an Afghan military trainee.
Thanksgiving Week Schedule
Thursday – Hero WOD @ 9 and 10am
Friday – Yoga @ 9am, WOD @ 10 and 11am
Sat/Sun – Regular Schedule
Happy Thanksgiving!
Black Friday Yoga Class with Lexy!
Friday, November 23rd at 9am! RSVP here
A Case Of The “DT”s
6 months ago
WOD for Sunday 110412 – Click Here For Today’s Schedule
Handstand Pushups
5 reps on the minute for 10 minutes
–Rest–
“DT”
5 Rounds For Time:
12 Deadlifts (155/105)
9 Hang Power Cleans
6 Push Jerks
Post Team Workout Time to Comments
For the skill segment, determine your appropriate scaling option for HSPUs. Perform 5 strict reps on the minute for 10 minutes.
Today’s conditioning workout is a CrossFit Hero WOD. You are using one bar with the same load for all three movements. It should be heavy.
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.
OPEN GYM today in the green room from 10am until 12pm!
Annie T does “DT”
Bully Fourth
10 months ago
WOD for Wednesday 070412 - WODs today at 9 and 10am!
“Bull”
2 Rounds For Time:
200 Double Unders
50 Overhead Squats (135/95)
50 Pullups
Run 1 Mile
Post TimeTo Comments
For the conditioning workout, take your Power Clean from the floor and make sure you hit a good, solid rack position each rep. Instead of ring dips, do your dips on the bars or parallettes.
U.S. Marine Corps Captain Brandon “Bull” Barrett, 27, of Marion, IN, assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based out of Camp Lejeune, NC, was killed on May 5, 2010, while supporting combat operations in Helmand Province, Afghanistan.
He is survived by his parents Cindy and Brett Barrett, his sisters Ashley and Taylor Barrett, his brother Brock Barrett, and his grandmother Carmen Johnson.
Martial Arts Grand Master, Ron Van Clief, is coming to CFD for a Self Defense Seminar THIS SATURDAY!
Don’t miss out! Click here for more info
Saturday Nate
1 year ago
The 2012 Look Better Naked Challenge is ON! You can still sign up!
WOD for Saturday 012112 — Click Here For Today’s Schedule
“Nate”
AMRAP in 20 minutes:
2 Muscle Ups
4 Handstand Pushups
8 KB Swings (70/52)
Post Workout Time to Comments
This is a CrossFit Hero Workout. Scale movements and loads as necessary to limit rest times.
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
Nate is survived by his wife, Mindi, and his infant son Parker.
There is no ENDURANCE WORKOUT today! ENDURANCE WORKOUT will now be held on Sunday Mornings at 9am with Coach Paul!
MOBILITY WORKOUT and COMMUNITY WORKOUT today at 11am! PILATES today at noon!
“DT”
1 year ago
Rowing Basics 101 Course this Saturday at 10am is FULL!
WOD for Thursday 092211 – Click Here For Today’s Schedule
Power Clean
2 Reps on the minute for 12 minutes
–Rest–
“DT”
5 Rounds For Time:
12 Deadlift (155/115)
9 Hang Power Clean
6 Push Jerk
Post Power Clean Load and Metcon Time to Comments
For the strength segment, take the bar from the rack and work as heavy as you can in a Snatch Balance (with a dip) or Snatch Drop (no dip).
The conditioning workout is a CrossFit Hero WOD. Scale load as necessary to ensure proper movement execution.
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.
ENDURANCE WORKOUT tonight at 6pm with Coach Paul!
Mobility
Drills
Every minute on the minute for 7 minutes: run 200m & in remaining time box jumps (20/17)
Rest 3 minutes
Every minute on the minute for 6 minutes: run 200m & in remaining time KB swings (35/30)
Rest 2 minutes
Every minute on the minute for 5 minutes: run 200m & in remaining time KB reverse lunges
Talk about Glee
