Dawn Of The Deads
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refer a friend to our upcoming Foundations Session on March 9th!
WOD for Tuesday 030210 – Click Here For Today’s Schedule
Deadlifts
5 reps @ 55% 1RM
5 reps @ 65% 1RM
5 reps @ 70% 1RM
5 reps @ 80% 1RM
5 reps @ 85% 1RM
–Rest–
4 Rounds For Time:
12 Dumbbell Hang Power Snatch (each arm)
9 Dips
6 Burpees
Post Loads and Time to Comments
All %’s for the strength segment of the workout should be based on your 1RM for the lift and are meant to serve as a guide in your training. You should generally not be failing on any set except maybe your last one of the day. If you’re unsure about your technique or ability to perform a given set safely at the posted %, then use common sense and good judgement. When in doubt, live to lift again another day.
For the Metcon, scale the dips and the load for the power snatches as necessary to ensure proper movement execution and to maximize power output and intensity.
EVENTS @ CROSSFIT DURHAM
BEAST SKILLS Gymnastics Seminar – Saturday, March 13th — SOLD OUT!
Durham Indoor Rowing Trials – Saturday, March 20th — Register by March 13th!
Womens Self Defense Seminar – Saturday, April 24th
Upcoming FOUNDATIONS Classes
Starting March 9th (Tues/Thurs @7pm)
Starting March 30th (Tues/Thurs @7pm)
Dumbbell Power Snatch How-To
March 1st, 2010 at 10:31 PM
ewwww… his armpit hair looked way scary.
March 2nd, 2010 at 12:54 PM
325 x 5 for deadlift and 5.04 rx’d for wod….not much else to say…wooo!
March 2nd, 2010 at 1:36 PM
got a pr on split jerk – 155#. 20# pr. yay me! tried 160#, but it wasn’t happening.
going to do a short running wod later today at home. run 1 min rest 20 sec x 8 – moderate pace.
janelle reached her march goal today and it’s only march 2! yay janelle!
March 2nd, 2010 at 7:56 PM
5 RM on deadlift by 10 pounds. Thanks to Lori and Dave for form help. Better form, as always, made the weight feel light. Can’t get too greedy though. Today, 10 more pounds. Tomorrow, the world.
March 2nd, 2010 at 8:37 PM
Great work to the 5pm’ers! And shout out to Carlos for tackling his first “Fran” in Foundations tonight!
Did the WOD with the 6pm crew……deadlifted up to 295×5. WOD in 9:32 with 27lbs and RX’d dips. Hoping my back feels good tomorrow!
March 2nd, 2010 at 10:59 PM
Great work to everyone this evening. Everyone really gave it their all.
Congrats Carlos on the beginning of your Crossfit journey and completing your first “Fran”.
345×5 for the deadlifts tonight. Completed the WOD RX in 4:45mins.
First WOD in a week since getting pneumonia. Felt pretty good this evening. We will see how tomorrow goes.