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

Nothing But A Big Cluster

Fifth Ape Natural Movement and Parkour Seminar on Saturday, May 14th!

WOD for Thursday 050511 - Click Here For Today’s Schedule
Overhead Squats
3 sets of 20 reps (55-60% 1RM)
–Rest–
5 Rounds For Time:
9 Clusters (95/65)
9 Pullups

Post Overhead Squat Loads and Metcon Time to  Comments
For the strength segment, perform 3 sets of 20 rep Overhead Squats.  Use 55-60% of your 1RM and take the bar from the rack.

For the Metcon, a “cluster” is a full squat clean into a full thruster (overhead press).  Pullups may be done as chest to bar to scale up.

ENDURANCE WOD with Coaches Erin and Paul tonight at 6pm!

Upcoming Foundations Courses
Starting May 31st - (Tues/Thurs @7pm)

Upcoming Events
Fifth Ape Natural Movement and Parkour Seminar — Saturday, May 14th
Bull City Barbell Open — Sat, May 21st

Welcome Living Social Voucher Holders!
We can’t wait to meet you!

Please remember that all 4 classes are by appointment only!
Email dave@crossfitdurham.com or call (571) 224-3706 to schedule your workouts.

6 Comments
  1. Doug Reply
    Awesome work everyone at 7:15 and 8:30... Really tough on the legs after the 60 reps of OHS. 95, 105, 110 for my 3 sets of 20 reps 8:30 rx. I kicked too early (pushed hard in the 4th round and blew up on round 5)
  2. Cliff Dyer Reply
    So, given the similarities in movements and rep counts between this workout and Fran, I'm calling this workout "Cluster F***," where the "***" stands for "ran." That said, I actually really enjoyed this workout. It was heavy and intense. I bailed 3 times when I landed in the squat off-balance, but it was super fun. 13:33 Rx.
  3. Brad L Reply
    Great WOD, but I still hate thrusters. I mentioned that a WOD with thrusters/running/rowing would be the worst WOD ever, then I saw the wheels starting to turn in Dave's head. I'm worried about next week. 13:49 Rx
  4. Brad L Reply
    A news article about crossfit Hero Michael Murphy: http://news.yahoo.com/s/ap/20110505/ap_on_re_us/us_seal_hero_warship
  5. jonathan d Reply
    i'm happy to see that after the long hiatus, my strength isn't as far gone as i thought it would be. however, my stamina is non-existent. round 1 was unbroken, followed by 4 rounds of a lot of hands-on-knees action. 12:44 i think, Rx.
  6. Ashley D Reply
    I HEART CLUSTERS! I wish clusters were a real lift. I think I'm going to make it a real lift. I'm going to find my cluster 1RM soon. That is going to be a super day. Definitely doing this WOD tomorrow. Yay for clusters! Yay for me!

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