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

GI Jumping

CROSSFIT TOTAL
Saturday, April 3rd, 9am-Noon

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WOD for Tuesday 031610 – Click Here For Today’s Schedule
Deadlifts
3 reps @65% 1RM
3 reps @70% 1RM
3 reps @80% 1RM
3 reps @85% 1RM
3 reps @ 95% 1RM
–Rest–
3 Rounds For Time:

15 Burpee Pullups
25 Double Unders

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, sub parallette jumps for Double Unders.      

EVENTS @ CROSSFIT DURHAM
Durham Indoor Rowing Trials – Saturday, March 20th — Register by March 13th!
CrossFit Total — Saturday, April 3rd
Womens Self Defense Seminar – Saturday, April 24th
Whole9 Nutrition Workshop — Thursday, May 6th

Upcoming FOUNDATIONS Classes
Starting March 30th (Tues/Thurs @7pm)
Starting April 20th (Tues/Thurs @7pm)

In case you missed it, Melinda has now officially lost 100 POUNDS!!!!  Need inspiration? Look no further!

5 Comments
  1. Melinda Reply
    Holy crap! Who's that girl? Oh right, thats me the resident badass. HAAAAAAAAA - thanks Crossfit Durham!!! I couldn't have done it without you!
  2. Matt H Reply
    365 x 3 for deadlift..... did wod in 5.39....subbed p jumps for double unders. Still feel those are several times harder for me...they really hurt. Good workout...liked the burpee pullups
  3. Doug Reply
    Great workout today, first time with burpee pull ups, and FINALLY I'm able to string together double unders... 345 x 2 on the heavy (couldn't get the last rep) 6:42 (i think) on the metcon RX
  4. Ashley D Reply
    i'm back to training, so my wods will be different. 1) strict press 12 x 2 @ 50% of 1RM. rest 45 sec b/w sets 2) 15 pullups unbroken x 3. rest 1 min b/w sets 3) AMRepsAP of HSPU on rings x 3 - modified to 30 inch box w/45# plate on top to try and get as vertical as possible. 9, 11, and 15 for my sets - i got more comfortable in the later sets and was able to stabilize the rings better. after sets worked on getting on rigs in bottom of HSPU position and holding it. not strong enough to push up out of bottom position. patrick helped me a lot on that. thanks patrick! 4) weighted burpees w/15# db. OTM until failure. 1 on 1, 2 on 2, 3 on 3... and so on. completed 13 rounds, failed on 14. my shoulders and quads are smoked.
  5. Patrick C Reply
    380 x3 on deadlifts today. It was difficult but it went up. 4:42 on the wod done rx.

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