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 090801 — Today’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
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#2 written by Becky N 2 years ago
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#3 written by Sara C 2 years ago
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#4 written by becky 2 years ago
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 written by Matt H 2 years ago
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#6 written by lindsay hill 2 years ago
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#7 written by becky 2 years ago
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#8 written by Matt H 2 years ago
I’ll never complain about a workout again after seeing these……
…..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
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#9 written by Sara C 2 years ago
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#10 written by Lori 2 years ago
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#11 written by Basil 2 years ago
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