Team Workouts
Fearsome Foursome
4 months ago
Info Session for the 2012 Look Better Naked Challenge - TODAY at noon!
Squat Clinic with Coach Stew – Next Sunday, 12-2pm!
WOD for Sunday 010812 — Click Here For Today’s Schedule
Skill:
POSE Running Drills
–Rest–
In teams of four, complete as many rounds as possible in 24 minutes of:
Run 400m
20 Burpees
50 feet Walking Lunges with Dumbbells
20 Wall Ball (20/12)
Only one partner works at a time. You can divide the work up any way you choose.
Post Workout Rounds to Comments
For the skill segment, Coach Paul will lead you through a variety of running drills.
For the conditioning workout, use a load that’s suitable for each team member.
The First Step in Running, Dr. Romanov
Triple Beam Lyrical Dream
7 months ago
Join us on Sunday at 10 and 11am to pay tribute to Xander and raise some cash for The Animal Protection Society of Durham!
Barbells For Boobs Workout coming NEXT SATURDAY!
Need some inspiration to participate? Read this
WOD for Saturday 100811 – Click Here For Today’s Schedule
KB Snatch
Drills and Practice
–Rest–
In teams of three, with only one person per station, complete 5 sets for max reps of:
30 seconds of Pullups
Rest 60 seconds
30 seconds of DB Thrusters (40/25)
Rest 60 seconds
30 seconds of KB Swings (52/35)
Rest 60 seconds
Post Team Reps to Comments
For the skill segment, we will work on KB Snatch drills and technique. If you have wrist bands, wear them.
For the conditioning workout, teammates will rotate through all three stations a total of 5 times keeping a running tally of all reps completed.
ENDURANCE WORKOUT this morning at 9am with Coach Paul!
Mobility
Drill — Running against the wall
Run 800m
Run 400m
Run 200m
Run 200m
Run 400m
Run 800m
Rest 90 seconds between intervals. The goal is to run all intervals at the same pace. Be sure to bring a watch!
Stretch
There is NO Mobility Workout today! There is a COMMUNITY WORKOUT at 11am!
Overhead Squat Prep from Kelly Starrett
Triple Play
7 months ago
Thanks to everyone who came out to lift with Caleb Ward yesterday!
Barbells For Boobs Workout coming October 15th!
Need some inspiration to participate? Read this
WOD for Sunday 100211 – Click Here For Today’s Schedule
Skill
Power Clean
–Rest–
In teams of three, with only one person working at a time, and alternating rounds, complete 10 rounds each of:
3 Power Clean (185/135)
6 Burpees
Run 100m
Post Team Time to Comments
Team members may use different bar loads for the Power Clean. If you choose to partner in a team of two, complete 15 Rounds instead of 10.
Caleb Ward is freakin strong! And he’s a helluva Coach too!
Hard Labor
8 months ago
Fight Gone Bad 6 is coming on 9/17! Learn more
Endurance Workout today at 9am with Coach Paul
and Team Workouts at 9 and 10am!
WOD for Monday 090511
“Hard Labor”
In teams of four, move the equivalent of the team’s combined bodyweight in pounds to a location outside of the gym and back.
Remaining details will be provided in the gym.
Post Team Time To Comments
ENDURANCE WORKOUT today at 9am with Coach Paul!
For Time:
Row 10 cal
Run 1000m
Row 20 cal
Run 800m
Row 30 cal
Run 600m
Row 40 cal
Run 400m
Row 50 cal
Run 200m
Hard Labor Hollywood Style
We will participating in Fight Gone Bad 6 on September 17th to benefit the Special Operations Warrior Foundation. The gym will be closed that day except to those who have signed up to particpate! Join our team here
Team Trauma
9 months ago
Potluck Party on Sunday, August 14th! RSVP on our Facebook page!
WOD for Saturday 073011 – Click Here For Today’s Schedule
Handstand Practice
–Rest–
In teams of three, with only one person working at any time, complete the following as quickly as possible:
50 Handstand Pushups
100 Hang Power Cleans (155/105)
150 Pullups
200 Box Jumps
Partition reps amongst team members as you wish, but the team must complete each task before embarking upon the next.
Post Snatch Pull Loads and Metcon Time to Comments
For the skill segment, take 20 minutes to practice your handstands.
ENDURANCE WORKOUT this morning at 9am with Coach Paul!
Mobility
Drills
Every minute on the minute for 10 to 16 minutes, run 100m and rest remainder of time
Stretching
MOBILITY WORKOUT and COMMUNITY WORKOUT today at 11am!
Upcoming Bootcamps — Beginning August 22nd! SAVE 10% before 8/12!
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)
The 2011 CrossFit Games!
