Benchmark Hero WODs
Memorial Day “Murph”
11 months ago
There will be one WOD today for all athletes at 10am and
one Bootcamp Workout tonight at 7pm for all Bootcampers!
WOD for Monday 053011
In teams of 2 complete:
“Murph”
Run 1 mile
100 Pullups
200 Pushups
300 Air Squats
Run 1 mile
Both partners must complete each mile run. Partition the other work as you choose. If you have a 20lb vest wear it. You may choose to do this workout on your own as well.
Post Time to Comments
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ From here on it will be referred to as ‘Murph’ in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Please take a few minutes to watch this video tribute to Medal of Honor Recipient Lt. Michael P. Murphy, USN SEAL
Easter “Hammer”
1 year ago
New Bootcamps Start May 2nd!
Tell your friends!
WOD for Sunday 042411 - Click Here For Today’s Schedule
“Hammer”
5 Rounds For Time:
5 Power Cleans (135/95)
10 Front Squat
5 Push Jerk
20 Pullups
Rest 90 Seconds
Post Time of EACH Round to Comments
U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, Washington, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005. He is survived by his wife Mila; children Mike Jr., Jacob, and Johanna; mother Dolores; and sister Doreen Scioneaux.
Upcoming Foundations Courses
Starting April 26th - (Tues/Thurs @7pm) — Only 2 spots left!
Starting May 31st - (Tues/Thurs @7pm)
Upcoming Bootcamps — Beginning May 2nd!
CrossFit Bootcamp – (M/W/F @6:15am)
CrossFit Bootcamp – (M/W/F @7:15am)
CrossFit Bootcamp – (M/W/F @6:00pm)
Weight Loss Bootcamp – (M/W/F @7:00pm)
Upcoming Events
Durham Bulls Baseball Game — Sat, May 7th
Fifth Ape Natural Movement and Parkour Seminar — Saturday, May 14th
Bull City Barbell Open — Sat, May 21st
Welcome Living Social Voucher Holders!
We can’t wait to meet you!
Please remember that all 4 classes are by appointment only!
Email dave@crossfitdurham.com or call (571) 224-3706 to schedule your workouts.
All Things Colin
1 year ago
Welcome Living Social Voucher Holders!
We can’t wait to meet you!
Please remember that all 4 classes are by appointment only!
Email dave@crossfitdurham.com or call (571) 224-3706 to schedule your workouts.
WOD for Sunday 041011 – Click Here For Today’s Schedule
Skill segment:
Crawling, jumping, climbing, and other things “Colin”
–Rest–
“Michael”
3 Rounds For Time:
Run 800m
50 Back Extensions
50 Situps
Post Metcon Time to Comments
This is a CrossFit Hero WOD. Back extensions should be done on the GHD. Situps can be done on an Abmat or GHD. However, you should NOT use the GHD for situps if you are not accustomed to high volume GHD situps.
Upcoming Foundations Courses
Starting April 26th - (Tues/Thurs @7pm)
Starting May 31st - (Tues/Thurs @7pm)
Upcoming Bootcamps — Beginning May 2nd! SAVE 10% before 4/22!
CrossFit Bootcamp – (M/W/F @6:15am)
CrossFit Bootcamp – (M/W/F @7:15am)
CrossFit Bootcamp- (M/W/F @6:00pm)
Weight Loss Bootcamp- (M/W/F @7:00pm)
Upcoming Events
Durham Bulls Baseball Game — Sat, May 7th
Fifth Ape Natural Movement and Parkour Seminar — Saturday, May 14th
Bull City Barbell Open — Sat, May 21st
We’re going to see the Durham Bulls on Saturday, May 7th! Hope you will come out with us!
Snowman
1 year ago
There is NO 6:15 WOD today. All other WODs are on!
NEW BOOTCAMPS COMING JANUARY 10th!
Forgot Someone On Your Holiday List? Check out our Stores at Zazzle and Cafe Press!
WOD for Monday 122710
“Whitten”
5 Rounds For Time:
22 KB Swings (70/52)
22 Box Jumps (24/20)
Run 400m
22 Burpees
22 Wall Ball (20/12)
Post Time to Comments
This is s CrossFit Hero WOD. THANK YOU to all the men and women serving overseas this holiday season to help keep us safe!
Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, NC, died February 2, 2010, when enemy forces in Zabul, Afghanistan attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.
ENDURANCE WOD tonight at 6pm!
Row
16 Rounds
20 seconds on, 10 seconds off
*NEW YEAR’S WEEK SCHEDULE*
Friday — No Evening WODs
Saturday — TBD
Sunday — Regular Schedule
Upcoming Bootcamps — Starting January 10th — SAVE 10% before 12/31
CrossFit Bootcamp - (M/W/F @6:15am)
CrossFit Bootcamp - (M/W/F @7:15am)
CrossFit Bootcamp- (M/W/F @6:00pm)
Weight Loss Bootcamp- (M/W/F @7:00pm)
Upcoming Foundations Courses
Starting January 4th - (Tues/Thurs @7pm) – Only 3 spots left!
Starting January 25th - (Tues/Thurs @7pm)
Upcoming Events
CrossFit Rowing Foundations Certification - Saturday, January 15
Intra-Gym Challenge - January 2011
Triad Barbell Open – Sat, February 26th, at CF Downtown Winston
Durham Indoor Rowing Trials – Sun, February 27th
Christmas Hero
1 year ago
*THE GYM IS CLOSED TODAY DUE TO THE SNOW*
*WE WILL DO THIS WOD TOMORROW*
NEW BOOTCAMPS COMING JANUARY 10th!
Forgot Someone On Your Holiday List? Check out our Stores at Zazzle and Cafe Press!
WOD for Sunday 122610 – – Click Here For Today’s Schedule
“Whitten”
5 Rounds For Time:
22 KB Swings (70/52)
22 Box Jumps (24/20)
Run 400m
22 Burpees
22 Wall Ball (20/12)
Post Time to Comments
This is s CrossFit Hero WOD. THANK YOU to all the men and women serving overseas this holiday season to help keep us safe!
Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, NC, died February 2, 2010, when enemy forces in Zabul, Afghanistan attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.
*NEW YEAR’S WEEKEND SCHEDULE*
Friday — No evening WODs
Saturday — TBD
Sunday — Regular Schedule
Upcoming Bootcamps — Starting January 10th — SAVE 10% before 12/31
CrossFit Bootcamp - (M/W/F @6:15am)
CrossFit Bootcamp - (M/W/F @7:15am)
CrossFit Bootcamp- (M/W/F @6:00pm)
Weight Loss Bootcamp- (M/W/F @7:00pm)
Upcoming Foundations Courses
Starting January 4th - (Tues/Thurs @7pm)
Starting January 25th - (Tues/Thurs @7pm)
Upcoming Events
CrossFit Rowing Foundations Certification - Saturday, January 15
Intra-Gym Challenge - January 2011
Triad Barbell Open – Sat, February 26th, at CF Downtown Winston
Durham Indoor Rowing Trials – Sun, February 27th
Wishing they could all be home!
