Hard Work Times Three -- WOD for 111609 at CrossFit Durham, North Carolina | CrossFit Durham
410 W Geer St, Durham, NC 27701 (919) 907-1233

Hard Work Times Three

Just over two weeks left to register for the Carolina Fitness Challenge
taking place at CrossFit Durham on Saturday, December 12th! 
Registration deadline: Nov. 30th

The event will be sponsored by Forged Clothing and Christian’s Fitness Factory! 

WOD for Monday 111609Today’s Schedule — Click Here
7 Rounds For Time:
5 Burpees
10 KB Swings (52/35)
15 Double Unders

Post Loads and Time to Comments
This WOD should be completed RX’d in 6-8 minutes.  Loads should be scaled accordingly to allow you to finish within in this timeframe and maxmize power output.   

Weightlfiting shoes, chuck taylors, running shoes….do they make a difference in your workout?  Post answer to comments.

Some New T-Shirt Designs!

  1. Basil Reply
    The Christian's Fitness Factory link is dead.
  2. Dave Reply
    thanks, basil. link is good now
  3. Shane F Reply
    Snatch, up to 115# x3. 8:15 with 52# KB. I love my Rogue Lifting Shoes. Good for an extra 15-20 pounds on heavy lifts. For regular WODs I prefer Salomon water shoes. Light with great ventilation and they're not too squishey like running shoes.
  4. Mark Reply
    I'm an evangelistic convert to the Vibram 5 Fingers shoes. I'd wear them everywhere if they didn't look so stupid.
  5. Ashley D Reply
    I agree w/Shane about the Salomons. I think they're great for WOD's b/c they are light and they hug my foot. I love my Brooks for running, but way too roomy for CrossFit.
  6. cke Reply
    Jessica, Jason, a couple other folks, and I are running the rock Dec. 5th. It’s a 7mi or 14 mi trail run at Cedarock Park in Burlington. Any other Durham Crossfitter’s want to join the fun!?! We plan to carpool/caravan to race site from Geer St. Link about event and how to register is below. From what I understand race typically sells out before 11/28 online registration deadline. http://www.runattherock.com/ Courtney E
  7. Naomi Reply
    I did Run at the Rock two years ago. It's a great run and the course support is fantastic. Sign up soon, because they will sell out. Nice long sleeve tech shirt in the goodie bag as well.

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