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

Speed Is What We Need

Registration for the 2013 Reebok CrossFit Games starts January 30th! 

Get ready for the Open!

WOD for Monday 121012 - Click Here For Today’s Schedule
Front Squat
Establish 1RM
–Rest–
AMRAP in 10 minutes:
45 Double Unders
7 Power Snatches (95/75)

Post Front Squat Loads and Workout Rounds to Comments
For the Front Squat, take 20-25 minutes to warm up and set a 1RM for the day.  You should work up to the heaviest weight that you know you can get, which is probably more like 98% of your true 1RM.  It is not necessary to work to failure.  It’s ok to leave something in the tank for next time. Don’t forget to put your PRs up on the PR BOARD!

For the conditioning workout, sub parallette or cone jumps for Double Unders.  If you’re still struggling with these, take some time to watch the video below!  Power Snatches start on the ground and are received above parallel.  

ENDURANCE WORKOUT tonight at 6pm!  Bring a stopwatch!

Double Unders!

4 Comments
  1. Paul K Reply
    245# Front Squat - 5# improvement/PR 3 rd + 35 DU's on the METCON. DU's were sloppy.
    • Dave Reply
      Paul, we're starting to mirror each other. I PRd by FS at 245 and got the same on the metcon. My DUs were awful today. On a related note to everyone, please DON'T put knots in our jump rope cables! Once you do, they are basically ruined.
  2. Paul K Reply
    Dave -- I'm in good company then. ;-) My double unders definitely abandoned me today. Kept telling myself, "45 reps, 15 sets of 3!"
    • Dave Reply
      If I had actually gotten to class on time and wasn't rushing I'm pretty sure I could've squatted more.

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