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

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Join Dr. Stew of Active Life Concepts Saturday morning at 8:30 for

a FREE SEMINAR on eating healthy and keeping on track during the holidays!

WOD for Friday 121412 -Click Here For Today’s Schedule
Back Squat – 90% 1RM                  
1-1-1-1-1      
–Rest–
“Diane”
21-15-9 Reps For Time:
Deadlift (225/155)
Handstand Pushups

Post Back Squat Loads and Workout Time to Comments
For the strength segment, after warming up perform 5 sets of single rep Back Squats at 90% 1RM.  These should be very heavy. Make sure you take good rest between these work sets (2-3 minutes).  If you get a PR, be sure to put it up on the board!

This is a CrossFit Benchmark WOD.  Scale the Deadlift load as necessary to around 60% 1RM.  se the same KB for the entire workout, as heavy as possible if not RXd.  Scale the swings down to Russian Swings with a heavier bell if needed.  The 1 arm squats will definitely put pressure on your core stability.

ENDURANCE WORKOUT tonight at 6pm!  Bring your stopwatch!

Handstand Pushup Efficiency Tips From Chris Spealler

One Comment
  1. Paul K Reply
    Worked back squats at 265#, just a shade under 90% of 1RM -- felt pretty good. Working on narrowing my grip to keep my shoulders back and chest up at Coach Erin's suggestion. That's going to take some getting used to. METCON Deadlifts Rx HSPU's on a 30" box 7:29 -- tough stuff.

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