Olympic Workouts
Crossfit WOD’s that incorporate the Olympic lifts — snatches, cleans, and jerks
Cuz I’m An Old Fool
CFD is going to see the Durham Bulls on May 19th!
You can still reserve your tickets! Click here
WOD for Wednesday 050212 — Click Here For Today’s Schedule
Deadlift
3-3-3-1-1-1
–Rest–
For Time:
75 Clean & Jerk (50% bodyweight)
From crossfit.com July 30, 2002
Post Deadlift Loads and Workout Load and Time to Comments
For the strength segment, work up to the heaviest single rep Deadlift for the day.
For the conditioning workout, you can break up each movement as you wish, but attempt in as few sets as possible. You can also alternate between movements as necessary. This workout is not timed. Rest as needed between sets.
Westside Barbell Deadlift Training

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!
Old Yeller
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]
Our second Olympic Weightlifting Intensive Course begins on Tuesday, May 8th and new Barbell Basics Course starts Monday, May 14th!
More info here
Hangin By A Thread
CFD is going to see the Durham Bulls on May 19th!
Reserve your tickets by FRIDAY! Click here for more info
WOD for Wednesday 042512 — Click Here For Today’s Schedule
Jerk
3-3-3-1-1-1
–Rest–
For Time:
9 Hang Snatches (135/95)
50 Double Unders
7 Hang Snatches
50 Double Unders
5 Hang Snatches
50 Double Unders
Post Jerk Loads and Workout Time to Comments
For the strength segment, work up to the heaviest single rep Jerk for the day. Push, behind the neck, or split jerk is fine, but pick one and stick with it.
For the conditioning workout, receive every Snatch in a full overhead squat. No power snatching.
Our second Olympic Weightlifting Intensive Course begins on Tuesday, May 8th and new Barbell Basics Course starts Monday, May 14th!
More info here
Drew’s Going To Regionals
Drew’s Going to Regionals!
WODs today at 9 and 10am with heats starting every 15 minutes as needed.
Fundraiser begins at 11am!
WOD for Saturday 042112 — Click Here For Today’s Schedule
Hang Clean
Practice
–Rest–
Regional WOD #2
For Time:
Row 2000m
50 Pistols
30 Hang Cleans/Hang Power Cleans (255/135)
Post Workout Time to Comments
For the strength segment, you are practicing the Clean from the hang position.
For the conditioning workout, scale the Cleans as necessary. The posted is load is intended for the Top 60 Men and Women and each Region for the 2012 CrossFit Games. The Pistols should be done alternating legs. Be sure when you do these, whether scaled or not, that your knees stay tracked with your toes.
COMMUNITY WORKOUT today at 11am…Bring your friends!
OPEN GYM today from 11am-1:30pm! (11a-12p in the “turf” room. 12-1:30p in the “main” room)







