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

Off The Ground And Heavy

Bootcamps beginning again on Monday, June 7th!
Register by May 23rd and SAVE 10%!

We’re giving you ONE MONTH FREE when you
refer a friend to one of our upcoming Foundations Classes!

WOD for Monday 051710 – Click Here For Today’s Schedule 
Deadlift
3 reps @65% 1RM
3 reps @70% 1RM
3 reps @80% 1RM
3 reps @85% 1RM
3 reps @95% 1RM
–Rest–
3 Rounds For Time:
Run 400m

30 GHD Situps
20 Box Jumps
10 KB Swings (52/35)

Post Loads and Time to Comments     
All %’s for the strength segment of the workout should be based on your 1RM for the lift and are meant to serve as a guide in your training.  You should generally not be failing on any set except maybe your last one of the day.  If you’re unsure about your technique or ability to perform a given set safely at the posted %, then use common sense and good judgement.  When in doubt, live to lift again another day. 

For the Metcon, sub Abmat Situps as necessary if the GHD’s are unavailable.       

ENDURANCE WOD tonight at 6pm!
Run or Row
20 Rounds
10 seconds on, 5 seconds off 

Upcoming FOUNDATIONS Classes
Starting June 1st (Tues/Thurs @7pm)
Starting June 22nd (Tues/Thurs @7pm)
Starting July 13th (Tues/Thurs @7pm)

Bootcamps – Starting June 7th
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)

Can you find the CrossFit Durham T-shirt and name the Coach wearing it?

4 Comments
  1. lindsay hill Reply
    Last time I did deadlifts was CFT...so imagine the rude awakening of the percentages figured on 20 extra pounds...I had a little battle with the deadlift monster who I think may be the same monster as the sleep monster...and Mondays.
  2. Rachel Reply
    Same here, Lindsay. I'd done snatch grip DLs once a couple of weeks back, but today I didn't get anywhere near my 1RM from the total.
  3. Allison B Reply
    Ladies, great job with the deads and just remember, not every day is a PR day! Some days you just don't have it, and that's totally ok! You've just got to keep working with the weight and getting stronger!
  4. Matt H Reply
    deadlifts were crap today....13.02 for wod (70# KB) CFE workout: 9 min as far and as fast as you can go rest 15 min 10 x 10 (115) Bench Press

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