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

Greasy, Fast Speed

CFD Field Day Next Saturday, 11am-2pm!

More info and RSVP here!

WOD for Monday 060412Click Here For Today’s Schedule
Back Squat (70%)
1-2 Reps on the minute for 12 minutes
–Rest–
10 Rounds For Time:
10 1-Arm DB Thrusters      
10 1-Arm DB Situps

Finisher:
Back Extensions
3 sets of 15-20 reps

Post Squat Load and Workout Time to Comments
The goal is to move the weight as quickly as possible for each attempt.  There should be no “grinding” of any reps.  If you cannot perform all of your reps at this speed then you need to use a lighter load…regardless of whether you’re at 70% or not.  Make sure you watch the video below.

For the conditioning workout, use the same Dumbbell for both movements.  Alternate arms each round, 5 rounds with each.  Use the heaviest load you can handle.

For the finisher, perform 3 sets of GHD Back Extensions, 15-20 reps each.  Add some weight (held in your arms across your chest as needed).

ENDURANCE WORKOUT tonight at 6pm!

Louie Simmons on breaking the Speed Barrier

CrossFit For Hope Workout 

Saturday, June 9th from 9-11am! 

Everyone is welcome to participate. 

You can learn more about the event and fundraising for St. Jude Children’s Research Hospital here.

5 Comments
  1. Paul K Reply
    Around the 3:50 or so mark they start talking about jumping. Is he talking about box jumps with weights?
    • Dave Reply
      Yes. They also work on box jumps from a kneeling position. And I think he was directly referring to max height jumps (vertical jumps, not box jumps) with either a weight vest or ankle weights.
  2. Paul K Reply
    Thanks for clarifying. Whew! Sounds rough. Good WOD Did the back squats at 135 with purple bands. Interesting to experiment with those and feel the extra tension. METCON done w/22.5# dumb bell. 12:44. Finisher no need for extra weight. My bodyweight was plenty. ;-)
  3. Baron Schwartz Reply
    I'm from out of town. This was my first visit to this gym -- very nice, and thanks for the hospitality! I'll be back; I visit here at least 4 times a year. BS: 145#, 2 reps each. This is technically 70% of my 1RM but I feel I could have done more. WOD: 30# thrusters, 15# situps, 21m and some seconds I think... rough.
  4. Totten Reply
    If you're coming to endurance tonight be sure to bring your stop watch if you have one! We'll be outside, so drink plenty of water today so you're ready to go. See ya out there!

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