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

Jump To Your Max

NC Race For The Triangle — TEAM MELINDA!

WOD for Thursday 060211Click Here For Today’s Schedule
Max Height Box Jump
Take no more than 8 attempts
Max Distance Broad Jumps
Take no more than 8 attempts
–Rest–
AMRAP in 15 minutes:
Run 400m
15 KB Swings (52/35)
Max Rep Pullups/Ring Rows (do not use bands)

Post Box Jump Height, Broad Jump Distance and Metcon Rounds to  Comments
For the strength segment, perform max out your Box Jump height and Broad Jump distance for the day, but take no more than 8 total attempts.

For the Metcon, do not use bands if you cannot do unassisted pullups.  Do ring rows instead with your body as parallel to the ground as possible.  Unassisted kipping pullups are ok for this one.

ENDURANCE WOD tonight at 6pm with Coach Erin!

Upcoming Foundations Courses
Starting June 28th - (Tues/Thurs @7pm)

Upcoming Events
NC Triangle Race For The Cure – Team Melinda — Sat, June 11th

Box Jumps at the original CrossFit Santa Cruz!  Say something about this video
[youtubehttp://www.youtube.com/watch?v=UweKybOuivA[/youtube]

Welcome Living Social Voucher Holders!
We can’t wait to meet you!
Please remember that all 4 classes are by appointment only!
Email dave@crossfitdurham.com or call (571) 224-3706 to schedule your workouts.

6 Comments
  1. Jayme Reply
    Max height box jumps are an exercise in courage. We should add Courage to the list of things that define Fitness. You know: Power, Speed, Flexibility, etc, and Courage. 29" height, 70" distance. For the WOD I got 4 rounds + 400m, 11 dead hang pull ups (10 pull ups with alternate hand grip). Doing real pull ups for this WOD was awesome, since I injured my left brachialis in February and couldn't clean even a PVC pipe in March. Yay healthy arms!
  2. Doug Reply
    thanks for the assistance this morning Phil, I was running a little late this morning. 45" box jump (with a step in), made a few half hearted attempts at 48" (my previous max) and called it a day. Took 3 serious broad jumps and landed within about 1/2" each time. 96" was my best Jump, so I called it a day. I did Dead Hang Pull Ups as my shoulder has been feeling tweaked all week, 4 Rounds + 400M and 34 Dead Hang pull ups.
  3. Paul Reply
    @Jayme I couldn't agree more about the courage! I managed to jump 52" with a drop step (after 10 minutes of working up the nerve). I was gunning for Beastly Bost's 51.9".
  4. Newbie Nick Reply
    Pretty pumped that I did my first unassisted pull ups yesterday (12 total). Also pretty bummed I tweak my ankle on a box jump miss. But the high is definitely better than the low!
  5. Beastly Bost Reply
    Damn it Pirachi, you are a monster these days. I frequently stare at your numbers on the board for minutes at time, cracking my knuckles, grinding my teeth. Don't sleep on me though. I'll have 52.1" soon.
  6. Beastly Bost Reply
    Nick, that's major! Nice work!

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