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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!

Good luck to Coaches Ashley, Allison, and Mitchell
this weekend at the CrossFit Games NC/SC Sectionals!

Womens Self-Defense Seminar!!
Saturday, April 24th — REGISTER NOW!

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

WOD for Saturday 030610 – Click Here For Today’s Schedule
Snatch
Perform 20 reps at 75% 1RM.  Rest sufficiently between each rep. 
–Rest–
For Max Reps:
4 Minutes Row for calories
3 Minutes Hang Snatches (75/45)
2 Minutes Wall Ball (20/12)
1 minute Handstand Pushups

Post Loads and Number of Reps to Comments
Todays strength segment is designed to allow you to perform 20 properly executed Snatches.  All reps should be full cleans, starting from the floor and received in a full overhead 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.      

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 — Register by March 13th!
Womens Self Defense Seminar – Saturday, April 24th

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

Lightning Fast!!

Womens Self-Defense Seminar!!
Saturday, April 24th — REGISTER NOW!

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

WOD for Wednesday 030310 – Click Here For Today’s Schedule
Clean
Perform 20 reps at 75% 1RM.  Rest sufficiently between each rep. 
–Rest–
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pullups
Rest 1 minute
Tabata Pushups

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.

Post Loads and Tabata Score to Comments
Todays strength segment is designed to allow you to perform 20 properly executed Cleans.  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.      

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.  Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.  

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

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

Bottom To Bottom Tabata Squats!

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WOD for Tuesday 022310 – Click Here For Today’s Schedule
3 Rounds For Time:
10 Hang Cleans (155/105)
Row 2 minutes for max distance

Rest 2 minutes between Rounds 

Post Time of Each Round and Distance Rowed Each Round to Comments
The load for the Hang Clean is designed to be moderately heavy, about 70% 1RM of your Clean.  The bar must be received in the FULL SQUAT position.    

*SURVEY QUESTION OF THE DAY*
If you have a choice, would you prefer to work out in the extreme cold or extreme heat?  Why?  Post answer to comments

EVENTS @ CROSSFIT DURHAM
BEAST SKILLS Gymnastics Seminar – Saturday, March 13th — 2 SPOTS LEFT!
Durham Indoor Rowing Trials – Saturday, March 20th

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

Bootcamps – STARTED YESTERDAY
CrossFit Bootcamp (M/W/F @ 6:15am)
CrossFit Bootcamp (M/W/F @ 7:15am)
Weight Loss Bootcamp (M/W/F @ 7pm)

NOT exactly what we’re looking for today!

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WOD for Saturday 022010 – Click Here For Today’s Schedule
Snatch
1 rep @ 70% 1RM
1 rep @ 80% 1RM
1 rep @ 85% 1RM
1 rep @ 95% 1RM
1 rep @ 101% 1RM
–Rest–
Perform 2 Snatches every minute for 15 minutes (85% 1RM)
Perform 1 burpee for every miss at the end of the WOD with the clock still running. 

Post Loads and Number of Burpees Completed to Comments
The purpose of today’s strength workout is to determine a new 1RM for this movement.  All %’s should be based on your current 1RM for the lift.  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.  New 1RM’s may only be recorded if the lift is done with full ROM, ie full squat receiving position.     

For the Metcon, use a load equal to 85% 1RM to ensure proper movement execution.

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

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 March 9th (Tues/Thurs @7pm)
Starting March 30th (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 2 Spots Left!

Chinese Junior Weightlifting!