Back Squat | CrossFit Durham - Part 3
410 W Geer St, Durham, NC 27701 (919) 907-1233

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back squat

You’re Gonna Hear Me Roar

We’re collecting donations to help provide Thanksgiving Turkeys to the Food Bank of Central/Eastern NC.  Drop yours in the “turkey” box! WOD Strength: Handstand Pushups max reps EMOM, 10 minutes 3 Pistols R & L EMOM, 5 minutes Metcon: Bear Complex 5 rounds, each
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Keep You Free From Sin

CFD is going to the NC State Fair on October 22nd!  Check it out! WOD Strength: Back Squat 3-3-3-1-1-1 Start around 80% and work up to 1RM for the day Metcon: 5 Rounds 30 Double Unders 15 Knees to elbows 30 Air Squats
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That’s My Policy

WOD Strength: Back Squat 5-5-5-3-3-3 Start around 60% and work up to 80% 1RM by the last set Metcon: 16 Minute Running Clock Every 2minutes 150m Run (Hutchins Auto Sign) 12 KB Swings (63/44)
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Zembiec

CFD is going to the NC State Fair on October 22nd!  Check it out! WOD Strength: Take 20 minutes to make up a missed strength workout from the past week.   Metcon: “Zembiec” 5 Rounds: 11 Back Squats (185/135) 7 Burpee Pullups Run 400m U.S. Marine Corps Major Douglas A. Zemb
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Every Step I Take Reminds Me

Join us for a CFD Shop Night at lululemon Southpoint on Sunday, 9/27! WOD Strength: Back Squat 3-3-3-1-1-1 First set around 80% and work up to 1RM for the day Metcon: AMRAP in 15 minutes: 5 Deadlifts (135/95) 5 Hang Power Cleans 5 Front Squats 5 Push Press 5 Back Squat 
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CrossFit Total Day – August 2015

Join us today for a CrossFit Total from 9-11am!   Weigh-ins begin at 9am and Back Squats start at 9:15.  Should be done by 11am! Come ready to lift heavy and cheer loud! Best p0und for pound male and female take home the CFD Championship Belt!
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Nice Set Of Hooters

We’re having a Protein Pancake Breakfast on Sunday during the WODs!  Join us! WOD Skills: Pistols practice Strength: Back Squat 3-3-3-1-1-1 Work up to 100% 1RM Metcon: AMRAP in 15 minutes: Row 300m 30 Wall Balls (20/14)
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Like Flies On A Rib Roast

New 6 week training cycle begins tomorrow! Click here for the strength template WOD Skill: Strength: Back Squat 5-5-5-3-3-3 Work up to 85% 1RM Metcon: Run 400m 10 Push Press/Jerk (135/95) Run 800m 20 Power Clean Run 400m 30 Deadlift Time cap of 16 minutes
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My Density Has Brought Me To You

Come cheer on your fellow CFDers TOMORROW  from 9am-1pm for our Developmental Olympic Weightlifting Meet! WOD Skills: Rope Climbs Strength: Overhead Squats 2-2-2-2 @ 95% 1RM Metcon: For Time: 30 Back Squat (200/145) Run 1 Mile 15 Back Squat (approx 65%) Time cap of 20 minutes
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Something Stinks In Suburbia

Join us for our August Thirsty Thursday TOMORROW NIGHT at 7:30pm at Surf Club! WOD Skills: Kipping/Kipping pullups Strength: Back Squat 6-6-6-6 @ 75% 1RM Metcon: 18-15-12-9-6-3: Power Clean (135/95) Pullups Time cap of 18 minutes
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