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

Power Cleaned

CFD will host an in house Olympic Weightlifting Meet

for our athletes on Saturday, June 15th! 

Only a few spots left! Details here

WOD for Friday 051013 Click 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

Skill:
Deadhang Pullups
3 sets @ 70% of max reps (ie, if your max set is 10 reps, you’ll do 3 sets of 7 reps)

Strength:
Bench Press
5 reps @60%
3 reps @70%
3 reps @80%
4 singles @90% 1RM

Conditioning:
3 Rounds For Time:
10 Power Cleans (60% 1RM Clean) 
20 Ball Slams (30/20)

Time Cap:  10 minutes

Post Bench Press and Workout Time to Comments
Complete the CrossFit Warmup for 3 rounds BEFORE class begins.  During the skill segment, perform 3 sets of Deadhang pullups. Determine the number of reps for each round by taking 70% of your 1 set max.  Rest 2-3 minutes between sets.  Follow this progression scale if you don’t have Deadhang Pullups:  Barbell inverted rows – Ring rows – Barbell/ring rows with weighted vest/chains – Single-arm ring rows – Pullups.

For the strength segment, for the Bench Press follow the reps and % progression up to 4 singles at 90% 1RM.  You can work quickly through the warmups, but rest roughly 3-4 minutes between the 3 work sets.  These are going to be very heavy.

For the conditioning workout, you have a 10 minute time cap.  Scale the Power Clean to 60% of your full Clean 1RM.  Make sure you rack the bar on your shoulders each rep.

ENDURANCE WORKOUT tonight at 6pm!

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).

One Comment
  1. Troie Reply
    Hello CFD! Thanks for all the love that was in the graduation card! I miss yall a lot. I'm down in Biloxi, MS for my "A" school, which is weather training and very excited about it. I don't start class until 6/3, so it's looking like I won't be back in NC until end of August/beginning of September. I'm sure yall are taking good care of Lexy...getting to see her on graduation was a dream come true. Bootcamp was easy and more mental than physical, so now I'm trying to get back in shape HAHA! I have more access to internet now, so I'll be checking in from time to time. -Troie

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