Swing Away -- WOD for 041411 at CrossFit Durham, NC | CrossFit Durham
410 W Geer St, Durham, NC 27701 (919) 907-1233

Swing Away

We’re going to see the Durham Bulls on Saturday, May 7th!
Reserve your tickets by TODAY here!

WOD for Thursday 041411Click Here For Today’s Schedule
Press (Week 3)
Warmup:  Perform 5 reps @40% and 50%, 3 reps @60% “working 1RM”
Work Sets:  Perform 5 reps @75%, 3 reps @85%, max reps @95%

7 Rounds
1 minute to complete max KB Swings (52/35)
1 minute max effort Sledgehammer Swings (10/8)

Post Press Loads and Metcon Reps to Comments
For the strength segment,  we are starting a new 4 week cycle of the Wendler 5-3-1 Program (more details here).  “Working 1RM” is defined as 90% of your current 1RM.  If you are not sure of your current 1RM talk to your Coaches and they’ll help you determine it.  If you completed the previous 4 week cycle your working 1RM for this cycle should be set 5lbs heavier for the Press and Bench and 10lbs heavier for the Squat and Deadlift.  Note:  1st work set is 5 reps, 2nd is 3 reps, and final work set is for “max reps”.  You should not be going to absolute failure on this last set.

ENDURANCE WOD tonight at 6pm!  Bring a stopwatch or interval timer!

Upcoming Foundations Courses
Starting April 26th – (Tues/Thurs @7pm)
Starting May 31st – (Tues/Thurs @7pm)

Upcoming Bootcamps Beginning May 2nd!  SAVE 10% before 4/22!
CrossFit Bootcamp – (M/W/F @6:15am)
CrossFit Bootcamp – (M/W/F @7:15am)
CrossFit Bootcamp – (M/W/F @6:00pm)
Weight Loss Bootcamp – (M/W/F @7:00pm)

Upcoming Events
Durham Bulls Baseball Game — Sat, May 7th
Fifth Ape Natural Movement and Parkour Seminar — Saturday, May 14th
Bull City Barbell Open — Sat, May 21st

Welcome Living Social Voucher Holders!
We can’t wait to meet you!
Please remember that all 4 classes are by appointment only!
Email dave@crossfitdurham.com or call (571) 224-3706 to schedule your workouts.

  1. Phil Bost Reply
    Friends, I accidentally stole someone's gray CrossFit Durham hoodie. I'll bring it by today.
  2. Jonathan Johnson Reply
    Yesterday I mentioned that there was a mugging on the Tobacco Trail. Due to the diligence of our very own Phil Bost (purveyor of durhamhoods.com) the Durham Police Department is going to step increase bicycle and motorcycle patrols along the Trail. Whoo hoo! ... and he washed the hoodie. What a guy?!?
  3. Cliff Dyer Reply
    Nice work Phil!
  4. Phil Bost Reply
    Fellas, please. It's not like I folded it too.
  5. Doug Reply
    The Wod is a Grip Killer. 30 KB swings in the first round, 25 in the second. Thought "hey, no problem". WRONG - Every other round had at least a 10 second weight drop to let my forearms rest. 155 RX (didn't count sledge swings, only tried to hit the tire as hard as possible) Did 3 reps at 135 on press Attempted the Ring Turnout for the MU's (WOD 4), and failed 3 or 4 times.
  6. Anna C Reply
    As painful as it was I really enjoyed this wod! Got 151 Rx. Like Doug, I got 30 swings the first round, 25 the second and then everything went downhill from there. I was really giving that tire what for and it smoked my arms pretty quickly. You can tell if you're really hitting with all your might b/c the sledgehammer will bounce back up and almost hit you in the face. No pansy swings today! Oh, and my max press was 73# x 5, shoulder still hurts with all overhead movement, would love it if that would stop
  7. cke aka Courtney E Reply
    Howdy all. Thought I'd post about Rugged Maniac event before time has past. This is a terrific fun race IMHO. As I 'd mucked up my knee beforehand I was not in a position to do this event but happily Jonathan J took my thrifty sole place. He did (26min) great!and with merely a few hours rest after Tarheel 10mi that morning. KB and Sledgehammer swings were fun tonight.

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