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

"DT"

Rowing Basics 101 Course this Saturday at 10am is FULL!

WOD for Thursday 092211Click Here For Today’s Schedule
Power Clean
2 Reps on the minute for 12 minutes
–Rest–
“DT”
5 Rounds For Time:
12 Deadlift (155/115)
9 Hang Power Clean
6 Push Jerk

Post Power Clean Load and Metcon Time to Comments
For the strength segment, take the bar from the rack and work as heavy as you can in a Snatch Balance (with a dip) or Snatch Drop (no dip).

The conditioning workout is a CrossFit Hero WOD.  Scale load as necessary to ensure proper movement execution. 

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

ENDURANCE WORKOUT tonight at 6pm with Coach Paul!
Mobility
Drills
Every minute on the minute for 7 minutes: run 200m & in remaining time box jumps (20/17)
Rest 3 minutes
Every minute on the minute for 6 minutes: run 200m & in remaining time KB swings (35/30)
Rest 2 minutes
Every minute on the minute for 5 minutes: run 200m & in remaining time KB reverse lunges
Talk about Glee

3 Comments
  1. Doug Reply
    What a fun and absolutely terrible WOD. 16:37 RX. I did do the 2 per minute cleans today as well (after de-load deadlift), completed 26 (YOKE ROUND!) at 185 #
  2. Mike K Reply
    Did doug scare everyone away? Prob went too heavy on power cleans for strength portion... 185 for first minute 195 for next 7 200 for last 5 (includes bonus) then DT, 16:03 rx
  3. Mark Reply
    17:45 Rx on this one yesterday. My traps are smoked, but I'd like to see more WODs like this...

Leave a Reply

*

* Copy This Password *

* Type Or Paste Password Here *

15,567 Spam Comments Blocked so far by Spam Free Wordpress

captcha

Please enter the CAPTCHA text