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

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

WOD for Monday 050911Click Here For Today’s Schedule
Back Squat
3 sets of 20 reps (55-60% 1RM)
–Rest–
AMRAP in 12 minutes:
30 Double Unders
15 Pushups (or 10 Ring Dips)

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

For the Metcon, scale up to 10 Ring Dips instead of pushups IF you can do RX Ring Dips.

 

ENDURANCE WOD tonight at 6pm with Coach Erin!

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.

4 Comments
  1. Nelly Reply
    Dave, you forgot to say that the 7pm WOD will be starting late on account of proximate celebrity ;)
    • Dave Reply
      Got it covered, Nelly. Paul will be teaching the 7pm WOD tonight. The Coach of the 6pm WOD may end things a couple minutes early ;)
  2. Doug Reply
    20 Reps of back squat is the suck. Attempted 205#'s on the first set, had to drop to 185# after 12. Completed the last 8, and did the last two sets of 20 at 185. Jello legs were all the rage this morning. 9 Rounds + 7 Ring Dips RX. Double unders were going quite well today for a change. Paul didn't like that and was taunting me during the workout with his effortless double unders.
    • Dave Reply
      If anyone is interested in helping out with the Bull City Barbell Open on May 21st please send me an email: dave@crossfitdurham.com We need judges, scorekeeper help, weight loaders, and concessions table help

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