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.
EVENTS @ CROSSFIT DURHAM
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
Rip on the Press!