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

Five By Fifteen

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Email dave@crossfitdurham.com or call (571) 224-3706 to schedule your workouts.

WOD for Tuesday 040511Click Here For Today’s Schedule
Back Squat (Week 1 of new cycle)
Warmup:  Perform 5 reps @40% and 50%, 3 reps @60% “working 1RM”
Work Sets:  Perform 5 reps @65%, 75%, max reps @85%

–Rest–

5 Rounds For Time:
15 Med Ball Clean (20/12)
15 Wall Ball (20/12)

Post Back Squat Loads and Metcon Time to Comments
For the strength segment,  we are starting a new 4 week cycle of the Wendler 5-3-1 Program (more details here).  “Working 1RM” is defined as 90% of your current 1RM.  If you are not sure of your current 1RM talk to your Coaches and they’ll help you determine it.  If you completed the previous 4 week cycle your working 1RM for this cycle should be set 5lbs heavier for the Press and Bench and 10lbs heavier for the Squat and Deadlift.  Note:  1st work set is 5 reps, 2nd is 3 reps, and final work set is for “max reps”.  You should not be going to absolute failure on this last set.

Upcoming Foundations Courses
Starting April 26th - (Tues/Thurs @7pm)
Starting May 31st - (Tues/Thurs @7pm)

Upcoming Bootcamps Beginning May 2nd!  SAVE 10% before 4/15!
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)

Upcoming Events
FREE Bailing Class — Sat, April 9th
USA Weightlifting Referee Clinic — Sat, April 30th
Durham Bulls Baseball Game — Sat, May 7th
Fifth Ape Natural Movement and Parkour Seminar — Saturday, May 14th
Bull City Barbell Open — Sat, May 21st

We’re going to see the Durham Bulls on Saturday, May 7th!  More info on the Upcoming Events page.  Hope you will come out with us!

Paul visited CrossFit 908 yesterday and rocked out his “Mess with the bull” t-shirt

7 Comments
  1. Doug Reply
    I hate you Karen... 7:01 RX 5 reps at 255 for squat (a little disappointing here)
  2. Doug Reply
    (I didn't do Karen today, the workout was very similar and I'm expressing my hatred)
  3. Meaghan Reply
    Participated in my first endurance WOD yesterday. We did time trials for 100m, 200m and 400m sprints. Yay for squats today! Haha Squats - 120# for 5 reps. I was MIA last month for the Wendler 531 so I'm starting from scratch...we'll see where I go from here. 8:19 Rx on the Metcon...my legs were definitely a little shaky walking down the stairs at work this morning. :)
  4. Jonathan Reply
    Hmmm.. I guess I'll sub strict KTE's for Wall Balls because I can't do L Pullups.
    • Dave Reply
      ha, good catch, Jonathan. that's what i get from doing the blog from the beach :)
  5. Kristen Reply
    It was pretty strange (and hilarious) to do the WOD in a corner with three Humanities doctoral candidates. They re-named today's WOD "Aerobic Sisyphus: an exercise in Postmodern futility" (or was it a Postmodern exercise in futility? I'm not a PhD, obviously!)
  6. Kerry O Reply
    7:23 RX. I can barely walk today! Great WOD.

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