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

Leap Tall Buildings

WOD for Warriors workout will be held in every class on Friday!

We have a limited number of event t-shirts for sale for $20!

 

WOD for Wednesday 110911Click Here For Today’s Schedule
Box Jump
Establish max height
Broad Jump
Establish max distance
–Rest–
50-40-30-20-10 Reps for Time:
Situps
KB Swings (52/35)

Post Jump Height and Distance and Workout Time to Comments
For the strength segment, take 6-8 attempts for each and establish a Max Height Box Jump and Max Distance Broad Jump.

For the conditioning workout, scale up to GHD situps if you’ve been doing them regularly and think you can handle the volume.  KB Swings are RX’d as American.  Today’s workout was inspired by Coach Sarah (although Dave made some modifications)!

*EXPANSION UPDATE*
Painting – done!  Wall demo – done!  Wall framing – done! New Pullup Rig – done!  Still need to organize the space, hang new posters and banners, install artificial turf surface in new space (cool!), put up whiteboards and PR boards, install new stereo system.  Thanks for your patience as we get everything done over the next couple of weeks!

5 Comments
  1. Ashley D Reply
    Patrick, I want to make sure you see this notice, b/c I KNOW you'll be so happy. Copied and pasted from my FB posting on the CFD page... "PAAAATRICK!!! You left without doing your 20 burpees. And just to be clear, those 20 burpees were me giving you a break since the plates were actually found before the class was over. I'm pretty sure that means when you come back to the gym you'll now have all 40 burpees to do. Yippeeeee! :) And just in case you aren't 100% sure this rule is "for real" just ask Brandon from 6:15 about it. ? "
  2. Ashley D Reply
    not sure why the question mark is there. i'm ron burgundy?
    • Dave Reply
      If anyone is interested in free bowling on Saturday from 5-8 at Buffaloe Lanes in Cary let me know. dave@crossfitdurham.com
  3. Brandon Reply
    The rule is real. And awful. As in 225 burpees awful :D
  4. Ashley D Reply
    I got a couple of PR's today! :) Push press - 140# which is a 10# PR. (Annnnnd a couple of lbs over bodyweight, I might add.) Woot! Split Jerk - 180# which is a 5# PR. I'm excited about both, but most excited about the jerk b/c my last jerk PR was from waaaaay back when and even though it got up, there was a huge press out. Obv, the press out won't count in an oly meet, so I had Tripp, Jack, and Jed watch me tonight and no press out! Yay me! :)

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