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

Gotta Keep Your Chin Up

CFD is going to see the Durham Bulls on May 19th!  

Reserve your tickets by April 27th! Click here for more info

WOD for Tuesday 041712Click Here For Today’s Schedule
Weighted Pullups/Chinups
1-1-1-1-1-1-1-1
–Rest–
AMRAP in 12 minutes:
5 Chest to Bar Pullups
10 Pistols (total)
15 Ball Slams (30/20)

Post Pullup Loads and Workout Rounds to Comments
For the strength segment, with either an over or underhand grip perform single reps, getting your chin over the bar, as heavy as possible without kipping.

For the conditioning workout, scale your Pistols as necessary…be sure your knee tracks in the direction of your toes whatever you do.  Keep tight form on Ball Slams…you should be in a good “bottom of the squat” posture as you slam and receive the ball off the ground.

1-Legged Squat Fun

Our second Olympic Weightlifting Intensive Course begins on Tuesday, May 8th! 

More info here

One Comment
  1. Paul K Reply
    Got my first kipping pull ups today! actually strung together 2 consecutive kipping pull ups one time and tore my hands UP in the process! Ha. It was so worth it. Subbed ring rows for CTB pull ups on the METCON after tearing my hands. Used a 17" box for the pistols -- 6 rds + 6 reps. Good, good morning.

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