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

Out For A Wall Walk

CFD will host an in house Olympic Weightlifting Meet

for our athletes on Saturday, June 15th! 

Details here

WOD for Sunday 050513Click Here For Today’s Schedule
Warmup (to be completed on your own BEFORE class starts):
3 Rounds of CF Warmup – 10 pass throughs, 10 OHS, 10 pushups, 10 situps, 10 pullups

Strength:
Make up any missed strength segment from the past week

Conditioning:
Partner Chipper- Break up work however you wish, but each partner has to do at least one of every movement and you must complete each exercise before moving to the next:
50 Back Squats (155/105 or 40% 1RM)
40 Pullups
30 Burpee Box Jumps (20″)
20 Ring pushups
10 Wall Walks (see video below)

Time Cap: 25 minutes

Post Strength Loads and Workout Time to Comments
For the strength segment, you have 25 minutes to make up a strength segment that you missed from this previous week

Complete the conditioning workout with a partner.  Between the two of you complete one round as posted.  You are sharing the total workload.  Each partner may scale each movement as needed.  Watch the video below for a Wall Walk demo.  These may go best without shoes.

We are putting together new PR/Ranking Boards!
Please send the following info to Coach Bea (beatrice@crossfitdurham.com):
– your most recent 1RMs for all of your lifts (squat, press, deadlift, clean, snatch, etc)
– your most recent score on any Benchmark WOD you’ve done (don’t worry, we have several more of these coming in the next few weeks too).

OPEN GYM from 10am-12pm today!  Please stay out of the way of the WODs!

Wall Walks

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