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

Hangman

Carolina Fitness Challenge coming December 11th!
Volunteers Needed!  Email Dave if you’d like to be a volunteer

WOD for Sunday 111410 – – Click Here For Today’s Schedule 
Weighted Pullups

5-5-3-3-1-1-1-1
–Rest–
5 Rounds For Time:
20 Overhead Walking Lunges (45/25)
30 Double Unders

Post Pullup Loads and Metcon Time to Comments
For the strength segment, use a weight belt, vest, or dumbbell between the feet to weight your pullups.  Pullups should be deadhang.  Use as little assistance as possible if you do not have deadhang pullups.    

For the Metcon, hold a weight plate overhead for the walking lunges.  Count each step as 1 rep.  Do Double Unders or DU attempts for this WOD.      

Upcoming Foundations CourseFINAL CLASS OF 2010!
Starting Thursday, December 2nd (Tues/Thurs 7pm)

Upcoming Events
CrossFit Gymnastics Certification - Sat/Sun, December 4/5
Carolina Fitness Challenge - Sat, December 11
CrossFit Rowing Foundations Certification - Saturday, January 15

12 Comments
  1. Anna C Reply
    Ugh! I can't believe i'm missing another good one! I've got to stop working weekends
  2. Phil "Yokish" Bost Reply
    18 minutes Rx. Two days ago I would've told you I had mastered double unders. Today, I had trouble stringing two.
  3. Mats Reply
    My pull ups weights were 6kg, 8kg, 20lb, 25lb, 30lb, 35lb and 45lb. I failed on the 45lb attempt. 7:50, Rx on the metcon.
  4. Ashley Reply
    Phil, from my experience, DUs tend to be very finicky. I had that problem on Friday.
  5. Mike K Reply
    Did the painstorm wod 90 ground to overhead - 95lb 188 box jumps - 28" box 24:03
  6. erin a Reply
    I like the agility warm up Stew did--we should do that more! Good wod, other than Stew relentlessly making fun of my huge (size 8...?) feet.
  7. Runner Paul Reply
    I hate double unders. Pullups were 15, 25, 30, 32, 40, 45, and 55. 1 failed and 1 successful attempt at 55. Stew said I was finally lifting a man's weight, and not a little boy's. Double unders after walking lunges is just torture. 9:27, Rx. Did painstorm with Michael. 103 ground to overhead 65 lb and 192 24" box jumps. 21:04.
  8. Mats Reply
    Phil, I would recommend practicing your DUs after the WODs, when you're good and tired. I found that I could do DUs really well when I was fresh, but struggled when I was tired. After I started working on them when I was tired, it really helped my DUs during WODs.
  9. Phil "Yokish" Bost Reply
    Thanks Mats. Great tip.
  10. Anna C Reply
    just did this one on my own at globo gym. didn't have a stop watch, was using the wall clock. approx 9 minutes Rx. gotta keep working on my DUs. today it was feast or famine...i'd get 2, trip, then get 15. don't know what the deal is. practice, practice, practice
  11. Gabe Hall Reply
    Phil and Mats have been taking all the "YOKE"...checked my stash it was empty need to go to Costco and stock up heard they just got a big holiday shipment 55 KB for last sets of 1 on weighted pullups 10.30RX double unders felt great...hamstrings did not.... was absolutely dominated on the lunges
  12. cke Reply
    On a different note. Bill M. had stellar b2b 1/2 IM this weekend. Well done Bulldog!!!

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