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

New Year, New Benchmarks

New Bootcamps start TODAY!  Not too late to jump in!

Info Session for the 2012 Look Better Naked Challenge – Sunday at noon!

WOD for Monday 010212Click Here For Today’s Schedule
Overhead Squat
3-3-3-3-3
–Rest–
“Helen”
For Time:
3 Rounds For Time:
Run 400m
21 KB Swings (52/35)
12 Pullups

Post Overhead Squat Loads and Workout Time Comments
For the strength segment, perform 5 sets of 3 rep Overhead Squats.

The conditioning workout is a CrossFit Benchmark WOD.  The swings are American as RX’d.  Scale swings and pullups as necessary.  This workout should be completed in under 12 minutes.

All classes will be held today!  ENDURANCE WORKOUT today at 6pm with Coach Paul!

K Star on mobility for Overhead Squats

One Comment
  1. Paul K Reply
    Got a new 3 rep PR for the OHS - 125. Failed a couple times at 130. 14:33 for Helen -- burned a ton of time on pull ups, scaled to a single blue band (that's progress). Was doing negatives by the end of the final set.

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