Prime Choice -- WOD for 040411 at CrossFit Durham, NC | CrossFit Durham
410 W Geer St, Durham, NC 27701 (919) 907-1233

Prime Choice

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WOD for Monday 040411Click Here For Today’s Schedule
Bench Press (Week 1 of new cycle)
Warmup:  Perform 5 reps @40% and 50%, 3 reps @60% “working 1RM”
Work Sets:  Perform 5 reps @65%, 75%, max reps @85%


5 Rounds For Time:
15 Push Press (95/65)
15 L Pullups
(sub strict KTE’s if you can’t do L Pullups)

Post Bench Press Loads and Metcon Time to Comments
For the strength segment,  we are starting a new 4 week cycle of the Wendler 5-3-1 Program (more details here).  “Working 1RM” is defined as 90% of your current 1RM.  If you are not sure of your current 1RM talk to your Coaches and they’ll help you determine it.  If you completed the previous 4 week cycle your working 1RM for this cycle should be set 5lbs heavier for the Press and Bench and 10lbs heavier for the Squat and Deadlift.  Note:  1st work set is 5 reps, 2nd is 3 reps, and final work set is for “max reps”.  You should not be going to absolute failure on this last set.

For the Metcon, use strict (no kipping) KTE if you cannot hold a good “L” during your pullups.

ENDURANCE WOD tonight at 6pm!  Come see what Coach Erin has in store.  Bring a stopwatch or interval timer.

Upcoming Foundations Courses
Starting April 26th – (Tues/Thurs @7pm)
Starting May 31st – (Tues/Thurs @7pm)

Upcoming Bootcamps Beginning May 2nd!  SAVE 10% before 4/15!
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)

Upcoming Events
FREE Bailing Class — Sat, April 9th
USA Weightlifting Referee Clinic — Sat, April 30th
Durham Bulls Baseball Game — Sat, May 7th
Fifth Ape Natural Movement and Parkour Seminar — Saturday, May 14th
Bull City Barbell Open — Sat, May 21st

We’re going to see the Durham Bulls on Saturday, May 7th!  More info on the Upcoming Events page.  Hope you will come out with us!

  1. Monster Mats Reply
    Bench felt super weak today, possibly due to being super sore from Saturday. I subbed 5 muscle ups for the 15 L-pullups. 12:17.
  2. Doug Reply
    I thought my bench was going to suffer (I am also really sore through my chest/shoulders), 205 #'s for 12 reps. Made it through the WOD RX, my last set of L sit Pull Ups were pretty tragic, only could do 1 or 2 at a time 10:58 RX for the WOD.
  3. Jayme Reply
    This was the first WOD that made me cry. It was intense. Good intense.
  4. Cliff Dyer Reply
    I survived the WOD. 85 lb push presses and KTEs for the first two and a half rounds. Ground KTEs (KitTiEs?) for the rest of it. 12:57.

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