Make A Man Out Of You
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WOD for Monday 030810 – Click Here For Today’s Schedule
Back Squat
5 reps @ 55% 1RM
5 reps @ 65% 1RM
5 reps @ 70% 1RM
5 reps @ 80% 1RM
5 reps @ 85% 1RM
–Rest–
4 Rounds For Time:
7 Knees To Elbows
7 Box Jumps (24″/20″)
7 Dumbbell Manmakers to Hang Clean
Post Loads and Time 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, all box jumps must be “jumped” to be RX. For the manmakers, use a load as heavy as possible that will allow for proper movement execution but minimize rest time.
EVENTS @ CROSSFIT DURHAM
Durham Indoor Rowing Trials – Saturday, March 20th — Register by March 13th!
Womens Self Defense Seminar – Saturday, April 24th
Whole9 Nutrition Workshop — Thursday, May 6th
Upcoming FOUNDATIONS Classes
Starting March 9th (Tues/Thurs @7pm)
Starting March 30th (Tues/Thurs @7pm)
CONGRATULATIONS ASHLEY, MITCHELL, AND ALLISON FOR COMPETING IN THE 2010 CROSSFIT GAMES NC/SC SECTIONALS!
Weekend Results
March 8th, 2010 at 9:33 AM
Funny, during the warm-up, I felt like crap. Was contemplating bagging the squats (but didn’t) and scaling the WOD (but didn’t). Ended up putting forth a nice enough effort.
9:31 RX
March 8th, 2010 at 11:40 AM
While I’m definitely looking forward to my own post-workout manhood, I have some concerns about this WOD turning my wife into a man. For example, I may need Jack to help me with the legal paperwork changing Erin to Aaron.
March 8th, 2010 at 2:04 PM
Great work to everyone this morning! 6:15′ers, thanks for making a 5am wakeup be not so bad
March 8th, 2010 at 4:54 PM
Rogue is closing out their 2009 Weightlifting Shoes for only $98 with free shipping.
They still have these sizes available:
3.5
4.0
4.5
5.0
7.0
7.5
8.0
14.5
15.0
If you’re still lifting in running shoes, you should strongly consider getting a pair of these
March 8th, 2010 at 9:04 PM
subbed barbell (75#) burpee/squat clean into a shoulder press for the manmakers…I’ve got a dainty left wrist…gives out when I do those. Did box jumps and KTE rx’d and the subbed exercise burpee thingy….6.23
235 for squats on third set and scaled back down because of a pulled muscle…I’m just an injured mess right now
March 8th, 2010 at 10:55 PM
great job to both the 6:00 class and 7:00 class. you guys really pushed it! nice back squats too!
thanks for all the support guys. sectionals was very tough, but it was a blast. looking forward to regionals!