Low Hanging Fruit -- WOD for 012310 at CrossFit Durham, North Carolina | CrossFit Durham
410 W Geer St, Durham, NC 27701 (919) 907-1233

Low Hanging Fruit

Congratulations to our most recent Foundations graduates!
Keith Roberts
Matt Reeder
Chris Villani (our youngest athlete to date!)

From now until the end of February,
all athletes who refer a friend to our next
two Foundations Classes or February Bootcamps
 will receive ONE MONTH FREE!

Help us spread the word about CrossFit Durham!

WOD for Saturday 012310 — Click Here For Today’s Schedule
Weighted Pullups 
4 Rounds For Time:
Run 400m
25 GHD Situps
25 Hip Extensions
Run 400m

Post Loads and Time to Comments
This WOD should be completed RX’d in under 15 minutes.  Run distance should be scaled, if necessary, in order to keep within this time frame and maximize power output and intensity.  If you are not accustomed to this volume of GHD situps, consider scaling the number of reps or do some of the reps on an Abmat. 

OPEN GYM today from 11am-12pm!

Do you incorporate other holistic health methods like chiropractic, accupuncture, massage therapy into your training and recovery?    Post answer to comments.

Olympic Weightlifting Seminar — Sunda, February 21st
Gymnastics Seminar with Beast Skills — Saturday, March 13th
Durham Indoor Rowing Trials — Saturday, March 20th

January FOUNDATIONS Classes
Starting January 26th (Tues/Thurs @7pm)
Starting February 16th (Tues/Thurs @7pm)

  1. Charlie Reply
    So, it's really a 400, then the GHD/Back Exs and 800s with another 400 on the end?
  2. Rachel Reply
    That's how I read it, and after yesterday's 100 situps, I'm rethinking my morning.
  3. Charlie Reply
    That's how we did it.
  4. Tom A. Reply
    It was an interesting start to the 800m runs after the hip ex's totally screwing up my hip flexors. My kipping is awful so I subbed weighted work for kipping practice. Huge thank you to Allison "Kip Master B" (side note Mitchell and Co, how is it we let that go away?) Betof for the help! Now if only I could fix that whole flexibility thing...

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