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

Renegade

ASHLEY’S GOING TO REGIONALS FUNDRAISER!
Saturday, April 17th, 12pm-2pm! 
Raffle tickets available now!

We’re giving you ONE MONTH FREE when you
refer a friend to our upcoming Foundations Classes!!

WOD for Wednesday 041410 – Click Here For Today’s Schedule 
Snatch-Grip Deadlift
5-5-5-5-5
–Rest–
4 Rounds For Time:
4 Walking Lunges
8 Renegade Rows
4 Walking Lunges
8 DB Push Press
4 Walking Lunges
8 DB Front Squat

Post Loads and Time to Comments
This is a new movement for our new strength cycle.  Since you don’t have a 1RM for this lift gradually add weight for each set up to a max effort set of 5 on the fifth set.  You should generally not be failing on any set except maybe your last one of the day.  If you’re unsure about your technique or ability to perform a given set safely, then use common sense and good judgement.  When in doubt, live to lift again another day.   

For the Metcon, use one pair of Dumbbells for the whole WOD.  See video below for Renegade Rows

EVENTS @ CROSSFIT DURHAM
Ashley’s Regionals Fundraiser– Saturday, April 17th
Womens Self Defense Seminar – Saturday, April 24th
Whole9 Nutrition Workshop — Thursday, May 6th – 8 spots left!

Upcoming FOUNDATIONS Classes
Starting April 20th (Tues/Thurs @7pm)
Starting May 11th (Tues/Thurs @7pm)

Renegade Rows!

5 Comments
  1. Charlie Reply
    8:15 RX The presses were freaking brutal.
  2. Doug Reply
    6:09 RX, and the presses were pretty tough, but my issue was trying to get the weight situated for the front squat. My shoulders were sore and the front squats hurt my shoulders more than anything else... nice fast WOD though...
  3. Cade Reply
    That was a really fun WOD, the presses got really hard towards the end. 6:36 Rx
  4. Phillip B Reply
    Nice work 7am people. And thanks for the head nod(s) as I biked past. You could've claimed the bounty of 10 less burpees if you clotheslined me, but you chose to be descent hardworkers instead. I might have done the same if the tables were turned.
  5. Dave Reply
    Nice work to everyone tonight on their snatch-grip deadlifts! Shout out to Bootcamp-convert Jenny and current Foundations athlete, Channa, for braving the WOD!

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