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

Jump It Out

ASHLEY’S GOING TO REGIONALS FUNDRAISER!
Saturday, April 17th, 12pm-3pm!

We’re giving you ONE MONTH FREE when you
refer a friend to our upcoming Bootcamps starting April 12th!!

WOD for Thursday 040810 – Click Here For Today’s Schedule 
L-Sits
Hold for a total of 60 seconds
–Rest–
AMRAP in 15 Minutes:
15 Kettlebell Swings (52/35)
15 Broad Jumps (6′/5′)
30 Double Unders

Post Number of L-Sit Sets and Number of Rounds Completed to Comments
This week’s strength segments will focus on max rep bodyweight movements.   Rest appropriately between sets to be able to perform max effort attempts. 

For the metcon, sub parallette jumps for Double Unders.  Use a Kettlebell load that allows you to perform the swings unbroken.       

EVENTS @ CROSSFIT DURHAM
Ashley’s Regionals Fundraiser– Saturday, April 17th
Womens Self Defense Seminar – Saturday, April 24th
Whole9 Nutrition Workshop — Thursday, May 6th — 9 spots left!

Upcoming FOUNDATIONS Classes
Starting April 20th (Tues/Thurs @7pm)
Starting May 11th (Tues/Thurs @7pm)

Bootcamps – Starting April 12th
CrossFit Bootcamp (M/W/F @ 6:15am)
CrossFit Bootcamp (M/W/F @ 7:15am)
CrossFit Bootcamp (M/W/F @ 6:00pm)
Weight Loss Bootcamp (M/W/F @ 7:00pm)

13 Comments
  1. Naomi Reply
    Let's de-politicize the cartoon. Take out line three, and it's just solid advice.
  2. Sara C Reply
    what's the endurance wod?
  3. Naomi Reply
    I meant the socialst line, not the exercise line. ;)
  4. Allison B Reply
    Great job 6:15!!! It was awesome to see such a huge and enthusiastic group this morning! You guys totally got me fired up for my day! Way to crush some L-sits and then knock the WOD out of the park. Kudos to Renee, Sarah, and Elise for going Rx! And thanks to Elise for dropping in and visiting! Can't wait to see you bring it to Regionals! :-) Tell all our friends in Charleston that Durham says hi!
  5. Allison B Reply
    PS. Getting closer to my 1 minute L-Sit. I hit somewhere between 49 and 50s this morning.
  6. lindsay hill Reply
    also...kudos to Renee for rocking out some unbanded pull ups...a bunch of them. it was awesome.
  7. Renee Reply
    Thanks Lindsay! Your 'Fran' last week was inspiring :)
  8. Basil Reply
    After readign that WOD name I am sure we will be hearing "jump around" by House of Pain during our workout...
  9. Matt H Reply
    Did the min L sit min on one try....had to modify wod, still can't jump too high or far for that matter. 55# KB swings, 90 single unders and 35# KB step ups....5 2/3 rounds is what I wrote down, I think i forgot one but whatever...I'm sore regardless
  10. Patrick C. Reply
    Hey everyone at CF Durham. Miss you all a lot and miss training with you more. Keep up all the outstanding work.
  11. Becca Y Reply
    Oops! For some reason I did the WOD wrong. It wasn't until later when I was talking to Basil about it that I realized that I only did 15 reps instead of 30 for the DUs. No wonder I was way ahead! I just though I was having an awesome day...
  12. Ashley D Reply
    Patrick! We miss you too! :(
  13. Tammy K. Reply
    Hello All, Well, I must say I was a bit humbled last night as I got my butt smeared for the first time in a long time! Thanks to all for the realization and for the 'PUSH'! I am really enjoying this koolaidthusfar. Any recommendations for some type of gloves~not loving the calusus'! Thanks!:)

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