410 W Geer St, Durham, NC 27701 (919) 907-1233

Ch-Ch-Ch-Ch-Chipper

Bootcamps beginning again on Monday, June 7th!
Register by May 23rd and SAVE 10%!

We’re giving you ONE MONTH FREE when you
refer a friend to one of our upcoming Foundations Classes!

WOD for Wednesday 051910 – Click Here For Today’s Schedule 
For Time:
30 Burpees
15 Deadlifts (225/155)
50 Walking Lunges
15 Toes to Bar
30 Press (85/55)
50 Box Jumps
15 Chest to Bar Pull-ups
30 Back Extensions
50 Air Squats

Post Time to Comments
Scale movements and loads as necessary to minimize rest periods and maximize power output and intensity.

Upcoming FOUNDATIONS Classes
Starting June 1st (Tues/Thurs @7pm)
Starting June 22nd (Tues/Thurs @7pm)
Starting July 13th (Tues/Thurs @7pm)

Bootcamps – Starting June 7th
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)

8 Comments
  1. Phil B Reply
    Holy crap. I'll be there.
  2. Matt H Reply
    F yeah...wouldnt miss this
  3. Bill Reply
    The press is going to hurt.
  4. Phillip B Reply
    Definitely need to scale big time on the press. 85lbs is ~70% of my 1RM. Oof.
  5. Dave Reply
    15 reps for Deadlift -- use 70-75% 1RM 20 reps for Press -- use 55% 1RM
  6. Phillip B Reply
    Awesome. Thanks Dave.
  7. Dave Reply
    oops...there are 30 Presses in the WOD. the 55% 1RM is accurate though. these %'s are to maximize power output
  8. Dave Reply
    Nice work to everyone tonight! tough chipper

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