Nasty Girls…And Boys
1 week ago
CFD is going to see the Durham Bulls on May 19th!
Wanna come? Click here
WOD for Tuesday 050812 — Click Here For Today’s Schedule
Deadlift
Establish 1RM
–Rest–
“Nasty Girls”
3 Rounds For Time:
50 Air Squats
7 Muscle Ups
10 Hang Power Cleans (135/95)
Post Deadlift Loads and Workout Time to Comments
For the strength segment, take 15 minutes and establish a 1RM Deadlift.
We’ll be performing a different CrossFit Benchmark “Girl” Workout each day this week. Today is “Nasty Girls” a CrossFit classic! You can do your Situps anyway you choose…Abmat, Abmat with feet anchored, or GHD. Do not use the GHD unless you have been doing high volume GHD situps regularly.
The Original Nasty Girls – Annie, Nicole, and Eva T!
Our second Olympic Weightlifting Intensive Course begins TONIGHT and new Barbell Basics Course starts next Monday, May 14th!
More info here. Just a couple of spots left!
The Sun’ll Come Out
1 week ago
CFD is going to see the Durham Bulls on May 19th!
Wanna come? Click here
WOD for Monday 050712 — Click Here For Today’s Schedule
Push Press
Establish 1RM
–Rest–
“Annie”
50/40/30/20/10 Reps For Time:
Double Unders
Situps
Post Push Press Loads and Workout Time and Number of KB Swing Sets to Comments
For the strength segment, take 15 minutes and establish a 1RM Push Press.
We’ll be performing a different CrossFit Benchmark “Girl” Workout each day this week. Today is “Annie”! You can do your Situps anyway you choose…Abmat, Abmat with feet anchored, or GHD. Do not use the GHD unless you have been doing high volume GHD situps regularly.
ENDURANCE WORKOUT tonight at 6pm!
Double Unders Tutorial!
Our second Olympic Weightlifting Intensive Course begins TOMORROW and new Barbell Basics Course starts next Monday, May 14th!
More info here. Just a couple of spots left!
Brass Monkey
1 week ago
CFD is going to see the Durham Bulls on May 19th!
Wanna come? Click here
WOD for Sunday 050612 — Click Here For Today’s Schedule
1-arm KB Push Press
3-3-3-max reps-max reps-max reps
–Rest–
For Time:
150 KB Swings (70/52)
Run 400m
When you can no longer swing make note of the number, set down the bell and begin your run. Begin your swings again and make note of the consecutive swings. When you reach failure, start your second run. Etc.
Post KB Push Press Loads and Workout Time and Number of KB Swing Sets to Comments
For the strength segment, perform sets of 3 reps per arm with a KB…one arm at a time. You can use a different load for each arm. Do not hold a KB in the non-working hand…this will make you really have to tighten your core as you perform your reps. Sets 4 through 6 are for max reps on each arm. Just don’t get sloppy.
For the conditioning workout, RXd is with Russian Swings. If you cannot complete RXd, use the heaviest KB you can handle. Generally, you should be doing somewhere between 3 and 5 sets of swings. If you can’t do that, you’re load is too heavy.
ENDURANCE WORKOUT this morning at 9am with Coach Paul!
In 24 minutes
10m broad jumps immediately followed by 100m sprint; recovery run (walk and/or run backwards) to start; goal is for even (within 2 to 3 seconds) splits
KB Push Press Technique Tips
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Now THIS is how you do max reps!
Our second Olympic Weightlifting Intensive Course begins on Tuesday, May 8th and new Barbell Basics Course starts Monday, May 14th!
More info here. Just a couple of spots left!
MCA’s In The Back
1 week ago
CFD is going to see the Durham Bulls on May 19th!
Wanna come? Click here
WOD for Saturday 050512 — Click Here For Today’s Schedule
KB Overhead Squat
2-2-2-2-2-2
–Rest–
5 Rounds:
9 Thrusters (95/65)
9 Pullups
Rest 2 minutes between Rounds
Post KB OHS Loads and Time For Each Workout Interval to Comments
For the strength segment, perform double rep OHS with a KB…one arm at a time. You can use a different load for each arm. These are much easier if you keep the extended arm totally locked out.
For the conditioning workout, scale movements as necessary. Swings are Russian. You should not be scaling HSPUs with Abmats…full ROM always wins. Do negatives, wall walks, or use a box or bands.
COMMUNITY WORKOUT today at 11am! Bring your friends!
OPEN GYM today from 11-1:30! (Green room from 11-12 and main room from 12-1:30)
Double KB OHS with 2x 32kg!
Our second Olympic Weightlifting Intensive Course begins on Tuesday, May 8th and new Barbell Basics Course starts Monday, May 14th!
More info here. Just a couple of spots left!
Power Line
2 weeks ago
CFD is going to see the Durham Bulls on May 19th!
Last day to get your tickets! Click here
WOD for Friday 050412 — Click Here For Today’s Schedule
Power Snatch
3-3-3-1-1-1
–Rest–
3 Rounds For Time:
50 KB Swings (52/35)
30 Toes To Bar
15 Handstand Pushups
Post Power Snatch Loads and Workout Time to Comments
For the strength segment, work up to a heavy single rep Power Snatch. You can receive the bar in any position above parallel, but start with the bar on the floor.
For the conditioning workout, scale movements as necessary. Swings are Russian. You should not be scaling HSPUs with Abmats…full ROM always wins. Do negatives, wall walks, or use a box or bands.
OPEN GYM tonight from 7-7:45pm!
Coach Burgener on the Power Snatch!
