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

Running In Quicksand

Only a week and a half left to register for the Carolina Fitness Challenge
taking place at CrossFit Durham on Saturday, December 12th! 
Registration deadline: Nov. 30th

The event will be sponsored by Forged Clothing and Christian’s Fitness Factory! 

*BULL CITY CAVE SKOOL*
Free Trial Class this Saturday @ 12pm!  Learn more here!

WOD for Friday 112009 — Today’s Schedule — Click Here
Front Squat
3-2-1-1-1
–Rest–
3 Rounds For Time:
8 Front Squats (use 80% of 1 RM)
Run 400m

Post Loads and Time to Comments  
This WOD should be completed RX’d in under 10 minutes.  Loads should be scaled accordingly to allow you to finish within this timeframe to maximize power output and intensity. 

Holiday CrossFit Shopping!  Click here

Front Squats, good and bad

8 Comments
  1. Doug Reply
    uggghh... 80% of your 1 rep max for the WOD was pretty difficult. The best advice; do NOT bail on the weight! It was virtually impossible to get the weight back up (Dave had to come over and help me re-rack it). 185 was the weight, 8:32 was the time and I lost 25 seconds from bailing with 2 reps left in the last round. The run wasn't so bad, but trying to get through 8 heavy front squats after running 400 Meters was tough indeed!
  2. Dave Reply
    Bull City Cave Skool tomorrow! Free, trial class at noon....agility, speed, coordination, and sports specific training. come give it a try! www.bullcitycaveskool.wordpress.com
  3. Matt H Reply
    This workout was like a bad dream where you can't run.....quite awful 7.53 with 205# front squats maxed out at 255# front squats, happy about that! Could have probably went heavier, but I'll take it!
  4. Mark Reply
    I thought that 80% 1RM had to be a mistake. This WOD looks brutal. I can't wait to give it a shot.
  5. Jeff Reply
    Matt's shortchanging himself. He took a break, then did a second round at 135. I got up to 235 for my max, and did the WOD in 8:54 with 185. Really not a fun one.
  6. Jeff Reply
    To clarify, he did the WOD, took a break, then did the whole thing again. Pretty serious stuff.
  7. B. Kiddo Reply
    PR of 113lb front squat.
  8. spanish fly garage Reply
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