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

New Year, New Girls — "Nasty Girls"

On Saturday, September 26th CrossFit Durham will take part in Fight Gone Bad IV, a nationwide fundraiser benefiting the Wounded Warrior Project and Athletes For A Cure.  Click here to register for our Team and let’s raise $10,000 for these two worthy causes.  Learn more about what we have planned under Upcoming Events.
WHY YOU SHOULD REGISTER TODAY – CLICK HERE!

**Gym News**
Cubbies are in!  Please keep all of your personal, non-WOD essential stuff in them when you come to workout.  We’re working on getting a board for car keys, as well.  Please take everything (shoes, journals, etc) with you when you’re done.  Anything left in cubbies at the end of each night will be placed in the “Lost and Found” box.

Sign up here for Foundations Classes
Starting August 4th  – Tues, Thurs @ 7pm (meets 4 times)
Starting August 18th  
– Tues, Thurs @ 7pm (meets 4 times)

WOD for Saturday 090801Today’s Schedule — Click Here
“Nasty Girls”
3 Rounds for time: 
50 Air Squats
7 Muscle Ups (sub 4 pullups and 4 ring dips for each muscle up)
10 Hang Power Cleans (135/95)

Post Time to Comments  

Today’s Fitness Article Links
Fitness In 6 Minutes?
Observations By The Angry Coach
Hanging Knees To Elbows

Get your muscle ups ready!
chad-muscle-up.jpg

11 Comments
  1. Michael Towne Reply
    http://www.midatlantichopper.com/MAHC/Home.html People should come to this! There are only 30 spots left...
  2. Becky N Reply
    did the hang power cleans with 65lbs and did the 4 pull-ups 4 assisted ring dips. Finished in 30:39 and I felt like I was made of lead the whole time. This was not a pretty workout :(
  3. Sara C Reply
    congrats to Becky - super inspiring on the pull ups... and this workout was one long ouch...
  4. becky Reply
    SO pumped that this is the new first of the month wod, although the 4/4 sub for muscle ups is a killer! used 95 for the cleans (won't question where that came from but it was awesome) and got through it with some good cues from mandy and jack. now will just have to avoid v-neck shirts for the next few days so no one can see the enormous bruise swelling on my chest.
  5. Matt H Reply
    23 something? 24 maybe? used 20 pound vest for this, Completely beatdown.....long, hard week need to learn muscle ups.....hands ripped to shreds good end to a weeks training though!! now on to next week......blahh
  6. lindsay hill Reply
    yeah so becky t was a rockstar on ringdips and pull ups and rx weight... this was a bit better than last time where greg made us do full squats, though the board said power clean...
  7. becky Reply
    yes, air squats are murderous post squat cleans. i think i'm forever scarred from that experience. and lindsay - next time we have to make sure the 'nasty girls' song is on the sound track!! you killed that last set of power cleans - impressive!
  8. Matt H Reply
    I'll never complain about a workout again after seeing these...... http://www.sealfit.com/ .....just plain badass might have to do a few of these Warm-up (1) Sand Bag get-ups 10 minutes non-stop Work Capacity: (2) For Time: - Run 400 meters - 50 pull-ups, 50 burpees - Run 800 meters - 50 situps, 50 wall ball (20#) - Run 1 mile - 50 Push-ups, 50 squats - Run 2 miles, Endex
  9. Sara C Reply
    wowzer...my body hurts looking at that...
  10. Lori Reply
    i tried to go Rx cause i wanna be like Becky but couldn't do it! Did it with 85lb power cleans, and TONS of pullups/ringdips. Hands are shredded... my 16-yr-old daughter came as well - poor thing, she finished 2 rounds then did 2 rounds of puking. She's a trooper!
  11. Basil Reply
    Matt- I have seen those sealfit workouts, they are pretty intense. Right up your alley. Lori- Yes your daughter is a trooper!

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