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

Squats, Squats Everywhere

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Fight Gone Bad IV
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Sign up here for next Foundations Class
Starting Tues, August 18th  – Tues, Thurs @ 7pm (meets 4 times)

WOD for Friday 090814Today’s Schedule — Click Here
Front Squats 
5-5-5
–Rest– 
3 Rounds for Time:
20 Overhead Squats (95/65)
20 Wall Ball (20/15)
This WOD should be completed RX’d in under 10 minutes.  Loads should be scaled to allow you to finish in this timeframe to maximize power output.

Post Loads, Scaling Used, and Time Comments  

MUST READ ARTICLE LINKS
High Fat Diet = Stupid and Lazy?
You Say Potato, I Say The Hell With It
The Problem With Bodypart Mentality

**Survey Question Of The Day**
If you were about to do the hardest WOD ever designed, what 3 songs would you want to be played on a continuous loop to get you through it?  Post answers to comments. 

This CF Durham athlete has returned to our box after a summer hiatus.  Guess who?
murphie-wall-ball.jpg

21 Comments
  1. Chad E Reply
    Murphy possibly???
  2. john hill Reply
    that crossfitter would be "the murph". great to see ya on the board today. 3 songs for hardest wod 1.outkast- art of storytelling part 2 2.foo fighters- pretender 3. lil wayne- im me (thats for you d rubin)
  3. Tripp Reply
    Fugazi- Merchandise Faith No More- Get Out Dillinger Escape Plan- Sunshine The Werewolf
  4. Jay B Reply
    I Feel Love-Donna Summer Autobahn-Kraftwerk She Sells Sanctuary-the Cult
  5. Matt H Reply
    My Own summer (shove it)- Deftones Paint it Black- Rolling Stones Knights of Cydonia- Muse
  6. Mark Reply
    Happy music: Wait and Bleed - Slipknot Down with the Sickness - Distrubed Bodies - Drowning Pool
  7. Naomi Reply
    Green Day - Horsehoes and Hand Grenades Daddy Yankee - Gasolina AC/DC - Back in Black ...and the Randy Rhodes solo from Crazy Train.
  8. Dori Reply
    Till I Collapse - Eminem One Step Closer - Linkin Park Get Back - Sum 41 and Ludacris
  9. becky Reply
    m.i.a. - bamboo banga benny benassi - satisfaction chemical brothers - do it again
  10. Anthony Reply
    Sandman- Metallica Du Hast- Ramstein Bodies- Drowning Pool I prefer "In The Air Tonight" as a warm-up.
  11. Basil Reply
    Stockholm Syndrome - Muse Bulls on Parade - Rage Against the Machine Ante up - MOP Dave, I hope you taking notes, there are some good songs people are posting.
    • Dave Rubin Reply
      Basil, the plan is to take everyone's three songs and make a playlist out of them! :D
  12. Chad E Reply
    Pretty much anything by: Rage Against the Machine Linkin Park Pain - Jimmy Eat World Pain - Three Days Grace Loved the workout today! 7:15 as rx'd
  13. B. Kiddo Reply
    Move bitch - Ludacris You can do it - Ice Cube Go go Gadget flow - Lupe Fiasco
  14. Ollie Reply
    A Call to the Faithful- Inhale Exhale Your Little Suburbia Is In Ruins- August Burns Red Nothing Left- As I Lay Dying Warmup song: From Yesterday- 30 seconds to Mars
  15. Michael Towne Reply
    i would want a continuous mix of hard/psy trance or hard NRG. something repetitive and pounding at 140+ BPM.
  16. Sabah Reply
    Talking about BPMs, there is a pretty good podcast station where you can download workout music depending on how many BPMs you are trying to go for. It is called PODRUNNER (PODRUNNER intervals is probably closer to CF workouts) It is worth checking out. Do we have an average BPM we are shooting for at the workouts?
    • Dave Reply
      Sabah, if you can actually see your heart beating through your chest you're at the right BPM :D
  17. lindsay hill Reply
    i was having trouble coming up with a third, so i thank becky for reminding me of it, benny benassi satisfaction outkast bombs over baghdad bon jovi living on a prayer and bea, john tried to bet me that your list would be all booty music...i didn't take that bet.
  18. B. Kiddo Reply
    That isn't a fair bet. He heard my workout ipod when I was torturing Mitchell. When I am not working out I tend to listen to a lot of singer song writer stuff. But to get through a run, or any kind of physical activity really, I need a driving beat.
  19. Bill Reply
    Smells like teen spirit (just throw it on a loop) :)

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