Olympic Workouts
Crossfit WOD’s that incorporate the Olympic lifts — snatches, cleans, and jerks
New Year’s Complex
1 month ago
Info Session for the 2012 Look Better Naked Challenge – Sunday at noon!
WOD for Wednesday 010412 — Click Here For Today’s Schedule
Push Press
3-3-3-3-3
–Rest–
5 Rounds with 2 minutes between rounds
5 reps:
1 Barbell Hang Power Clean + 3 Push Press
(so 1 HPC + 3 PP is 1 rep, 5 reps make a round, then rest)
Post Push Press Loads and Time For Each Round to Comments
For the strength segment, perform 5 sets of three rep Push Presses (not Jerks — don’t rebend your knees). Work as heavy as possible.
For the conditioning workout, you are using the same bar for both movements (HPC + Push Press), so choose your load based on your Push Press. Note you are doing a total of 15 Push Presses per round without putting the bar down. Choose your load wisely.
Koklov Push Presses 440×3! Note his starting position (bar high on his chest, elbows in from of the bar)
Overhead and Heavier
1 month ago
New Bootcamps start on Monday!
WOD for Tuesday 122711 – Click Here For Today’s Schedule
Jerk (any style)
1-1-1-1-1-1
–Rest–
AMRAP in 10 minutes:
For Time:
5 Overhead Anyway
7 Ball Slams
9 Pushups
Post Jerk Loads and Workout Rounds to Comments
For the strength segment, perform single rep Push or Split Jerks working as heavy as possible.
For the conditioning workout, you may take the bar from the rack if you choose. Use 75% of your heaviest Jerk from the strength segment. Use the heaviest slam ball you can handle.
Coach B on the Push Jerk
Toys and Treats for Tails
Toy & food drive benefiting the animals at the Durham County Animal Shelter
You can drop your donations in the bin at the gym
FOR THE DOGS:
• Small bite dry food (Pedigree is our favorite!)
• Ground canned food
• Chews & soft treats
• Hard rubber toys & balls
• Kong/Rhino cones & stuff-a-balls
• Rope toys
FOR THE CATS:
• Dry adult and kitten food (Purina One is our favorite!)
• Canned food (Poultry Platter is our favorite!)
• Washable, small plush toys
• Small, plastic balls and jingle toys
Max Effort C&J
1 month ago
Last chance holiday shopping in the CF Durham Store here!
If we do a workout at 10am on Christmas Sunday will you attend? Please post to comments
WOD for Wednesday 122111 – Click Here For Today’s Schedule
Not For Time:
Run 400m
Clean and Jerk – 1 set x 5
Run 400m
Clean and Jerk – 3-3-3
Run 400m
Clean and Jerk – 1-1-1-1-1
Run 400m
Post Clean and Jerk Loads and Run Times to Comments
Today’s workout is not done for time. Put max effort into each of the 400m runs. Rest as needed after the runs and between all C&J sets. Cleans should be received in a full front squat. Reset for each rep on the sets of 5 and 3.
Women’s 69kg Class – 2004 Athens Olympics
Toys and Treats for Tails
Toy & food drive benefiting the animals at the Durham County Animal Shelter
You can drop your donations in the bin at the gym
FOR THE DOGS:
• Small bite dry food (Pedigree is our favorite!)
• Ground canned food
• Chews & soft treats
• Hard rubber toys & balls
• Kong/Rhino cones & stuff-a-balls
• Rope toys
FOR THE CATS:
• Dry adult and kitten food (Purina One is our favorite!)
• Canned food (Poultry Platter is our favorite!)
• Washable, small plush toys
• Small, plastic balls and jingle toys
Kickin It Old School
1 month ago
Check out the CF Durham Store here for your holiday shopping!
Holiday Potluck this Saturday, 6-8pm, here at the gym! RSVP here!
WOD for Tuesday 121311 – Click Here For Today’s Schedule
Dips
5 sets of Max Reps (bar or rings)
–Rest–
3 Round For Time:
10 Snatch (1/3 Bodyweight)
10 Power Clean (1/3 Bodyweight)
15 Box Jumps (20″)
Post Dip Reps and Workout Time to Comments
Both segments of today’s workout come from the CrossFit Mainpage workout from May 25, 2001.
For the strength segment, perform 5 sets of max rep Dips on either the bars or rings. Rest at least 2 minutes between efforts
For the conditioning workout, the Snatches should be received in a full overhead squat. These loads are relatively light. Focus on perfectly execute Snatches and Power Cleans. What if you didn’t count “ugly reps”?
*SURVEY QUESTION OF THE DAY*
What was your most memorable moment from the Challenge on Saturday? Post answer to comments
Slam Dunk
1 month ago
Check out the CF Durham Store here for your holiday shopping!
The Carolina Fitness Challenge is Saturday – 170 competitors and up to 500 total attendees!
We need to get the big room and the gym ready on Friday evening from about 5-8pm.
Please come help pre-, post-, or in lieu of your Friday night WOD!
WOD for Thursday 120811 – Click Here For Today’s Schedule
Power Clean
1-1-1-1-1-1-1
–Rest–
Every 30 seconds for 8 minutes:
Perform 1 Power Clean (70% of heaviest load from strength segment)
5 Ball Slams (30/20)
Post Power Clean Loads for both segments to Comments
For the strength segment, perform single rep Power Cleans.
For the conditioning workout, you have to work fast 
For the power clean, use 70% of the heaviest rep you did in today’s strength segment. Remember for Ball Slams, you should catch the ball on the “bounce” in order for the rep to count.
ENDURANCE WORKOUT tonight at 6pm with Coach Allison!
Rippetoe Coaching the Power Clean
