Muscle It - WOD for 012911 at CrossFit Durham, NC | CrossFit Durham
410 W Geer St, Durham, NC 27701 (919) 907-1233

Muscle It

Durham Indoor Rowing Trials – February 27th! 
You KNOW you wanna do it!

WOD for Saturday 012911  – Click Here For Today’s Schedule 
Muscle Ups
Take 20 minutes to work on your muscle ups and MU progressions
Muscle Up progressions here
AMRAP in 15 minutes:
5 Push Press (115/75)

10 Overhead Walking Lunges (45/25)
15 Box Jumps (24/20)

Post Metcon Rounds to Comments
For the skill segment, take 20 minutes to practice your Muscle Ups or work on progressions. 

For the Metcon, scale Push Press load to allow for unbroken reps each round in order to maximize power output and intensity.  Take a total of 10 steps for each round of Overhead Walking Lunges.       

Mobility WOD today at 11am!  Time for rest, recovery, recuperation!    

Upcoming Foundations Courses
Starting February 15th – (Tues/Thurs @7pm)
Starting March 8th – (Tues/Thurs @7pm)

Upcoming Events
Fifth Ape Parkour Seminar – Saturday, February 5
Triad Barbell Open — Sat, February 26th, at CF Downtown Winston
Durham Indoor Rowing Trials — Sun, February 27th

Want to see what the Fifth Ape Seminar on February 5th is all about?  Check this out!

  1. Mike K Reply
    Great job mobility peeps...even with a billion people at the gym. WOD was fun! 9RDs + 1pp rx
  2. Mats Reply
    9 rounds plus 2 push press. I used 95lb for the push press, not Rx. Did a short WOD with Doug and Shayne after, 21-15-9 KB snatch (44lb) and pullups. 4:37. Thanks to Mike for another great mobility class. I can already feel less shoulder pain at the extremes of my ROM.
  3. Beginner Phil Reply
    Did the community work out at 11 with my buddy Scott. Pretty fun time except for being distracted by Paul. Hecklers gonna heckle. My trick knee is feeling better and better!
  4. Cowboy Paul Reply
    Phil, I wasn't heckling, I was mocking you. You also confused muscle-up with giddy-up.

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