Reps On Overload -- WOD for 031310 at CrossFit Durham, NC | CrossFit Durham
410 W Geer St, Durham, NC 27701 (919) 907-1233

Reps On Overload

Saturday, April 3rd, 9am-Noon

Only 2 Days Left To Registe for DIRT!!

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

WOD for Friday 031210 — Click Here For Today’s Schedule
5 reps @ 55% 1RM
5 reps @ 65% 1RM
5 reps @ 70% 1RM
5 reps @ 80% 1RM
5 reps @ 85% 1RM
4 Rounds For Max Reps:

1 Minute Wall Ball (20/12)
1 Minute Ring Rows
1 Minute Double Unders
1 Minute Rest

Post Loads and Number of Reps to Comments
All %’s for the strength segment of the workout should be based on your 1RM for the lift and are meant to serve as a guide in your training.  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 at the posted %, then use common sense and good judgement.  When in doubt, live to lift again another day.

For the Metcon use loads or jumps to minimize rest during the work periods.  This will maximize your total power output and intensity.    

Durham Indoor Rowing Trials — Saturday, March 20th — Register by March 13th!
CrossFit Total — Saturday, April 3rd
Womens Self Defense Seminar — Saturday, April 24th
Whole9 Nutrition Workshop — Thursday, May 6th

Upcoming FOUNDATIONS Classes
Starting March 30th (Tues/Thurs @7pm)
Starting April 20th (Tues/Thurs @7pm)

Rip on the Press!

  1. Charlie Reply
    Double unders, soon I will be your bitch no more. Enjoy it while it lasts, because we're not taking this crap into April. Today, strung 5 together which was a new record (and when I say strung together, I mean I didn't trip up, there were some singles mixed in). By month's end, it will be 10 minimum. Mark my freaking words. At any rate, that wod was waaayyy harder than it looked like it was going to be. I think my number was 228 RX'd.
  2. Phillip B Reply
    Yall know that Sunday is Pi day right? I hope this is your cheat day so you can enjoy some pie on 3.14 You might think this is nerdy and esoteric, but just you wait. In 2015 (3.1415) this is all people will be talking about.
  3. Phillip B Reply
    I found recipes for paleo pumpkin pie, paleo lemon merangue pie, and paleo chicken pot pie. No excuses.
  4. Tripp Reply
  5. Shane F Reply
    This WOD was especially tough on the quads (Wall Balls AGAIN) after "Annie, I'm not OK" yesterday. 286 Rx. Doug beat me by one rep! Press, up to 175#x5 (PR) Doug & Ashley, here's the latest You Tube video I was telling you about, its called "CrossFit or Seizure". Also, when you have time, watch "2 Crossfitters 1 Chalk Bucket" (Parts 1&2), "Crossfitology", "Episode 12: But it's a Good Cult" and "Normal Kid meets a Powerlifter" Although these look like cartoons, Parental Advisory: Explicit Lyrics. My kids always want to watch these. I now have to watch after their bedtime. I'm ready to learn the skills required to be a beast tomorrow.
  6. Dave Reply
    Shane, you're the one writing these now aren't you??? "CrossFit or Seizure" is another winner
  7. Matt H Reply
    This looked a lot easier on paper.....subbed p jumps for double unders, personally those are harder for me in an anaerobic sort of way, they always make me want to puke so I went for them instead....used weight vest for first round of WB and ring rows but dropped it after that....394 reps
  8. Doug Reply
    Double unders and I simply don't get along, but they are getting better. After yesterday (wall balls) and today (more wall balls) my quads are totally shot. Stairs are now my biggest enemy. 287 RX...
  9. sabah Reply
    after "annie, I'm not OK" yesterday, here is an article on how to best deal with doms. In my experience, not much works but some of you guys might find the recommendations useful.
  10. Phil B Reply
    Woah. Written by Lenny Kravitz, PhD.
  11. Ashley Reply
    okay, seriously... just about every stinkin' post on here made me laugh. love it.
  12. Anna Reply
    Love the videos. Funny, b/c I just talked one of my friends into joining. She's been listening to me blab about if for months. Bringing her tomorrow. And I am so going to take pictures of myself doing handstands so I can post them on facebook and show my friends that they suck. Got 341 tonight, subbing push-ups for wall balls and doing single unders/3. I came into this wod still in ridiculous pain from yesterday. What a WOD to start back with after 5 weeks off. 'Annie' almost got me on the pukie board. I'm with Doug. Stairs are the devil. Can't wait for beast skills tomorrow.
  13. Ashley D Reply
    Is it just me or does Beast Skills remind anyone else of Beatboxing? Now THAT would be a sweet seminar.

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