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

Jerky Burpees

Fight Gone Bad 5 — September 25th! 
Join our team and
help us raise money for the Wounded Warrior Project! 

This event is for EVERYONE!

WOD for Friday 081310 – – Click Here For Today’s Schedule 
Deadlift
Warmup:  3 reps @40/50/60/75% 1RM
Work:  2 sets of 3 reps @85% 1RM, 1 set of Max Reps @85%
–Rest–
5 Rounds For Time:
5 Push Jerks (185/115)
10 Burpees

Post Deadlift Loads and Metcon Time to Comments
For the strength segment, you will do four warmup sets for the Deadlift followed by 3 work sets at 85% 1RM.  Note that the third work set is for Max Reps at 85% 1RM.  Use common sense and good judgement for all lifts.  When in doubt, live to lift again another day.   

For the Metcon, use a Jerk load of 60% 1RM to ensure proper movement execution and to maximize power output and intensity.  

OPEN GYM tonight from 7-8pm!  Make up a missed WOD or work on your lifts!

Upcoming FOUNDATIONS Classes
Starting September 7th  (Tues/Thurs @7pm) — Only 5 spots left!
Starting September 28th (Tues/Thurs @7pm) 
Starting October 19th (Tues/Thurs @7pm)

Upcoming Events
Nutrition Q&A w/Dr. Peters - Saturday, September 11 — FREE!
Fight Gone Bad 5 Fundraiser - Saturday, September 25
Pendlay Olympic Seminar - Saturday, October 16 — SOLD OUT!
CrossFit Gymnastics Certification - Sat/Sun, December 4/5

Think you’re too hurt to CrossFit?  Kelly Starrett tells you why you may be WRONG!!

One Comment
  1. Dave Reply
    Great work to everyone in the am WODs! This one is programmed HEAVY on purpose. However, follow the 80% recommendation and don't worry about RX. Be smart!

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