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

Six Sigma

Registration for the 2013 CrossFit Open begins on TOMORROW!

All CFD athletes who register and complete all 5 Open Workouts will receive a $20 credit on their April membership!

What does this mean?  You have NO excuse not to participate!  It won’t cost you a dime!

WOD for Tuesday 012913 - Click Here For Today’s Schedule
Front Squats
1-1-1-1-1
–Rest–
6 Rounds For Time:
6 Burpees
12 KB Swings (52/35)
18 Walking Lunges

Post Front Squat Loads and Workout Time to Comments
For the strength segment, after warming up perform 5 sets of single rep Front Squats at the following percentages – 70%, 75%, 80%, 85%, and 90%. These should be eventually be very heavy, but you still shouldn’t miss any attempts.  Rest 3-4 minutes, at least, between sets. 

For the conditioning workout, take the KB Swings overhead.  The Walking Lunges are unweighted and it’s 18 steps total per round.  If you want to raise the stakes, perform the lunges with KBs at your sides or in the rack position. 

Walking Lunge Variations

Coach Paul will be hosting a 3-hour Running Clinic on Saturday, March 16th! 

Space is limited!  More info here

One Comment
  1. Paul K Reply
    Front Squats as assigned 70%-90% = 170# -->220%. METCON 9:27 RX I'm discovering I prefer and am more efficient at 6-count burpees over regular burpees.

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