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

Jumping And Clapping

Bootcamps beginning again on Monday, June 7th!
Register by May 23rd and SAVE 10%!

We’re giving you ONE MONTH FREE when you
refer a friend to one of our upcoming Foundations Classes!

WOD for Thursday 052010 – Click Here For Today’s Schedule 
Overhead Squats
3 reps @65% 1RM
3 reps @70% 1RM
3 reps @80% 1RM
3 reps @85% 1RM
3 reps @95% 1RM
–Rest–
AMRAP in 15 minutes:
3 CTB Pullups
6 Clapping Pushups
9 Jumping Squats

Post Loads and Number of Rounds to Comments
All %’s for the strength segment of the workout should be based on your 1RM for the lift and are meant to serve as a guide in your training.  You should generally not be failing on any set except maybe your last one of the day.  If you’re unsure about your technique or ability to perform a given set safely at the posted %, then use common sense and good judgement.  When in doubt, live to lift again another day.

For the Metcon, a clapping push-up involves exploding out of the bottom position of the push-up and clapping your hands together.  Sub a dynamic push-up (hands come off the floor) or a regular/modified push-up as appropriate.  Your feet only need to leave the ground to perform a jumping squat.

ENDURANCE WOD tonight at 6pm!
Run: 6 x 400m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries
or
Row: 6 x 500m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries.

If you’ve been coming out to the Endurance WODs regularly consider picking up a watch with a stopwatch or a Gymboss Interval Timer.  Going forward, there will be a lot of Running WODs with time intervals, etc and it will be easier to keep track of your own times.

Upcoming FOUNDATIONS Classes
Starting June 1st (Tues/Thurs @7pm)
Starting June 22nd (Tues/Thurs @7pm)
Starting July 13th (Tues/Thurs @7pm)

Bootcamps – Starting June 7th
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)

4 Comments
  1. Lori F Reply
    PR'ed my OHS - did 100lbs for 3. I was happy with that! With such small rep counts, the rounds for the WOD go fast! Everyone in the 6:15am class hit double-digits -- Yeah!
  2. Dave Reply
    Nice work to everyone in the 8:30 and 11:30 WODs. Good job Janelle with the 15lb PR -- amazing what good shoes will do, right??
  3. Rachel Reply
    Big thanks to Allison for clarification on the 2 ways to lock out my shoulders. And to Lori for setting a blistering pace in the WOD. :)
  4. Keith Reply
    Been crossfitting in Roanoke, at a new box. Kind of makes me feel homesick.

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