Cyber Attack - WOD for 112811 at CrossFit Durham, NC | CrossFit Durham
410 W Geer St, Durham, NC 27701 (919) 907-1233

Cyber Attack

Check out the CF Durham Store here for your holiday shopping!

We need lots of volunteers for the Carolina Fitness Challenge – sign up sheets are posted!

WOD for Monday 112811Click Here For Today’s Schedule
Overhead Squat

3 Rounds For Time:
Run 400m
30 Overhead Squats (75/55)
21 Pullups

Post Overhead Squat Loads and Workout Time to Comments
For the strength workout, perform 5 sets of 3 rep Overhead Squats.  Take the bar from the rack.  After your set lower the bar back to your shoulders and bend your knees to absorb the weight.  When it gets really heavy, consider dumping the bar and cleaning it back to the rack.

For the conditioning workout, we’ll train outside in the park out back.  Use whatever size sandbag you’re comfortable with.  The run will be approximately 200m.

ENDURANCE WORKOUT tonight at 6pm with Coach Allison!
For Time:
Row 250m
30 Box Jumps
Rest row time
Row 500m
20 Box Jumps
Rest row time
Row 1k
10 Box Jumps
Rest row time
Row 500m
20 Box Jumps
rest row time
Row 250m
30 Box Jumps

See anything wrong in this video?

  1. jj Reply
    A) He's not shrugging his shoulders. He doesn't need to because he's squatting a shower curtain rod but its still not good form. B) He's missing his skin.
  2. Cliffnov Reply
    I was going to mention the skin thing. I noticed that. This WOD looks fun.
  3. soupbone Reply
    I thought the squat was too low. Tried to imagine a wall ball under there.
  4. Big D Reply
    Appears to me that the weight is way to far forward. Knees are not tracking over the toes, but getting way out in front.
    • Dave Reply
      Daren, good eyes!
  5. Brandon Reply
    Happy B-day Nick! And he put up the best time in the 6:15 group too. 16:28 at 95#. OHS 205# for the last set today. Glad to be back after a week away.
  6. Paul K Reply
    Worked up to 105# on the OHS. Felt pretty solid. That METCON was tough! 20:50 to get through. Scaled the OHS to #65 and used blue & red bands for pull ups. Thanks to Renee for pushing me on the last 400M to keep on running!
    • Dave Reply
      Definitely need to get back to doing OHS on a regular basis. My shoulders and wrists are wrecked after that. Jason Garrard is a beast...can't wait to see what damage he does at the Challenge on December 10th!
      • Dave Reply
        All 6 of the "platforms" are now attached to the floor in the big room. they will be stained this weekend. Please try not to drop your bars directly on the wood...keep your feet on the wood and the bumpers will land on the surrounding rubber mats. Also, please do not drop KB's or dumbbells from any height directly onto the wood. It will dent/crack/etc and the only way to fix it will be to replace the entire panel...booooo!
  7. Doug Reply
    Got to work out with Jason G this morning and he really pushed me on the OHS. New 1 rep and 3 Rep max at 195#. Attempted 205, but didn't focus and decided to stop at that point. 15:31 RX on the metcon. Probably should have scaled up to 95# like Brandon
  8. Spencer D Reply
    Worked up to #155 on the OHS - 3RM and tied my 1RM. Need to work on my jerk, that's my limiting factor. Did the metcon in 14:10 Rx. Absolutely brutal combination, I loved it.

Leave a Reply



Please enter the CAPTCHA text