New Year Strong -- WOD for 011011 at CrossFit Durham, NC | CrossFit Durham
410 W Geer St, Durham, NC 27701 (919) 907-1233

New Year Strong



WOD for Monday 011011  — Click Here For Today’s Schedule 
Determine New 1RM
Warmup:  Perform 3 reps @ 50%, 60%, 70% 1RM
Work Sets:  Perform 1 Rep @ 80%, 90%, 95%, then 2-3 attempts at a new 1RM

21-15-9 Reps For Time:
Overhead Squats (95/65)
Box Jumps (24/20)

Post Press Loads and Metcon Time to Comments
For the strength segment, follow the warmup sequence to determine your 1RM Press.  Use common sense and good judgement.  When in doubt, live to lift again another day.  New 1RM’s may only be recorded if the lift is done with full ROM.  

The Metcon is designed to be short and powerful.  Choose an Overhead Squat load that allows you to perform each round unbroken.

ENDURANCE WOD tonight at 6pm!
6 Rounds
500m holding best possible pace
Rest 2 minutes

Beginning TODAY, January 10th we will offer a 7:15am WOD each morning, Monday through Friday!  

Upcoming BootcampsStarting TODAY  
CrossFit Bootcamp – (M/W/F @6:15am)

CrossFit Bootcamp – (M/W/F @7:15am)
CrossFit Bootcamp– (M/W/F @6:00pm)
Weight Loss Bootcamp– (M/W/F @7:00pm)

Upcoming Foundations Courses
Starting January 25th – (Tues/Thurs @7pm)

Upcoming Events
CrossFit Rowing Foundations Certification – Saturday, January 15
Fifth Ape Parkour Seminar – Saturday, February 5
Triad Barbell Open — Sat, February 26th, at CF Downtown Winston
Durham Indoor Rowing Trials — Sun, February 27th

  1. Dave Reply
    Please let me know if you want to order Paleokits or Just Jerky. I'm going to place an order Monday afternoon. Large Regulars are $6.00 and Large Grass Feds are $6.50
  2. Cliff D Reply
    It was great having the foundations crew together at the 7:15 WOD! Everyone worked hard and had fun. Thanks Doug! I think I'm going to enjoy pushing weights around.
  3. Ashley D Reply
    should be lifting today, but it looks like i'm going to have to take an unplanned rest day. did the 10 pistols this morning. good work this morning 8:30!
  4. Doug Reply
    @Cliff and the new 7:15 class: Great work today, everyone kicked ass and I look forward to teaching all of you! Today's WOD 5:04 rx. I'm glad we are doing more traditional lifting again and can't wait for dead lift and back squat later this week
    • Dave Reply
      Hoping to get the rest of the new Rogue Squat Stands up and functional this week. The York Stands that we've been using are for sale for $125. If you want one please let me know asap. 3 have been tentatively claimed
  5. Jed Reply
    Hey Dave if you haven't already placed the order for the paleo kits I would like 10 regular large. Oh and I PR'ed today, not on my press but on waking up and making it to the 6:15am class.
  6. Ashley D Reply
    no words...
  7. jonathan d Reply
    interesting video. i'm just wondering how you came across that in your everyday internet search. 5lb PR on press this morning. 150lbs. subbed 135lb back squats for the OHS because of my stupid thumb. 6:46. welcome 0715 class...crossfitters & coach doug.
  8. lindsay hilll Reply
    Ashley I had words....sweet chandelier earrings/spandex/scrunch socks...till they started exercising....
    • Dave Reply
      NO Morning WODS tomorrow! First WOD will be at 11:30am!

Leave a Reply



Please enter the CAPTCHA text