Back Squat | CrossFit Durham
410 W Geer St, Durham, NC 27701 (919) 907-1233

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back squat

Baby Got Back

Sunday morning Pullup/Muscle Up session this week at 9am with Dave.  Be there! WOD  Strength: Back Squat Warmup with increasing loads in sets of 5-3-3-2-2 reps 3-3-3-3-3 @ 85% 1RM Finish with 50 Banded Good Mornings Metcon: 3 Rounds: 15 Burpee Over the Box Jumps (24/20) 10 Power Snatc
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Good Vibrations

New programming cycle begins today. Movements for the full cycle include: power clean, push jerk, sumo deadlift, back squat, hang snatch, and front squat. http://crossfitdurham.com/…/03/WOD-template-2015-mar-apr.pdf WOD Strength: Power Clean Test 1RM for the day Metcon: Buy In: 20 x 2
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Step By Step

WOD 5 Rounds – 25 KB Swings, 20 situps, 10 HR push ups Strength: Back Squat warmup with sets of 5-3-2-2-1 building up to your working weight 4-4-4-4 @ 80% 1RM Give plenty of rest time between work sets (as much as 5 minutes) Metcon: 5 Rounds 25 KB Swings (52/35) 20 situps 10 han
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Miss You Much

Check out our new Competion Class starting this Friday night at 7:30 with Coach Tripp! WOD Strength: Back Squat 6-6-6 reps @ 75% 1RM If you feel up to it, make the 3rd set a max rep set instead of a set of 6 Metcon: 4 rounds: 10 Sumo deadlift high-pulls (95/65) 10 push press 20 Front
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Have you registered for The Open yet?  Starts FRIDAY! WOD Strength: Back Squat Test 1RM Metcon: 3 Rounds For Time: Run 400m 10 Clean and Jerk (185/135)
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Need You Tonight

Valentine’s Day Challenge TOMORROW!  Bacon Bowls are on the line for the victors! WOD Strength: Back Squat 1-1-1 @95% 1RM Metcon: Complete as many reps as possible in 7 minutes following the rep scheme below: 135 pound Clean and jerk, 3 reps 3 Toes-to-bar 135 pound Clean and jer
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WOD Strength: Back Squat 1-1-1 @95% 1RM Metcon: Complete as many reps as possible in 7 minutes following the rep scheme below: 135 pound Clean and jerk, 3 reps 3 Toes-to-bar 135 pound Clean and jerk, 6 reps 6 Toes-to-bar 135 pound Clean and jerk, 9 reps 9 Toes-to-bar 135 pound Clean a
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With Or Without You

Krav Maga officially kicks off this weekend!  Fridays at 7:30pm and Saturdays at 12:30pm! WOD Strength: Back Squat 3-3-3-3-3 @ 85% 1RM Metcon: Body-weight front squat ladder For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minu
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Private Eyes

CFD Holiday Party is THIS SATURDAY, 7pm-10pm, at Surf Club on Rigsbee Ave around the corner from the gym!   First $500 in drinks is on us! WOD  Strength: Back Squat 3-3-3-1-1-1  As heavy as possible Metcon: For Time: 42-30-18 Wall Balls (20/14) 21-15-9 Power Cleans (135/95)
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Still Rock and Roll

Some changes to our programming beginning this week.  Read here.  And here’s the link to the full template through the first week of January. WOD  Strength: Back Squat 5-5-5-3-3-3 Metcon: 12-9-6 reps for time: Deadlift (315/225) Bar Muscle-ups Time cap of 8 minutes
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