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


bench press

WOD for 091916

Segment 1: 5×3 Squat Clean and Jerk at 80% reset each rep on the floor Segment 2: Front Squat 5×5 Front Squat at 80% across Segment 3: 5 rounds NOT for time of: Max Rep unbroken Pushups Max rep unbroken C2B Pullups No rest between movements, 3 minute rest between rounds
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All Your Enemies Are Friends

WOD Strength: Bench Press 3-3-3-1-1-1 First set around 80% and work up to 1RM for the day Metcon: 4 rounds 15 pushups 10 Front Squats (155/105) 10 Push Press (155/105) 15 Toes to Bar Time cap of 15 minutes
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You Know I’m Yours

Our 6 week strength programming cycle began Monday.  You can check it out here WOD Skills: Strength: Bench Press 5-5-5-3-3-3 First set around 60% 1RM, last set, or two, at 85% 1RM Metcon: 21-15-9 Reps Box Jumps (30/24) Wall Ball (30/20) – use slam balls
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Couldn’t Possibly Be Any Dumber

We’re having a Protein Pancake Breakfast on Sunday during the WODs!  Join us! WOD Skills: Crawling drills Strength: Bench Press 3-3-3-1-1-1 first set around 80% and work up to 1RM for the day Metcon: On the Minute x 10 minutes 3 Deadlifts (as heavy as you can for 3) 3 Tall Box Jumps
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So You’re Telling Me There’s A Chance

WOD Skills: Bear crawls, crab walks, handstand walks Strength: Bench Press 5-5-5-3-3-3 work up to 85% 1RM by the last set Metcon: Tabata Intervals (20 seconds on, 10 seconds off) Odd Minutes – Handstand Pushups (scale to regular push ups on rings, then ground) Even minutes ̵
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No Matter What The Price

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: Teams of 4 200 Deadlifts (185/125) 150 Back Squats 125 Bench Press 100 Cleans
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Olympic Weightlifting Class today at 11am!  Snatch Balance, Snatch, Clean, and Back Squats on tap today! Need help with Handstands and Handstand Pushups?  Check out our Handstand Session this Sunday at 9am! WOD  Strength: Bench Press warmup with building sets of 5-3-2-2-1 reps up to t
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Blame It On The Rain

Check out our new Competition Class starting this Friday night at 7:30 with Coach Tripp AND our new Olympic Weightlifting Class starting this Saturday at 11:00am! WOD Strength: Bench Press Warmup with a sets of 5-3-2-1 building up to work sets load 3-3-3-3-3 @ 85% 1RM Metcon: For Time
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Rock On

Have you registered for The Open yet?  Starts FRIDAY! WOD  Strength: Bench Press 4-4-4-4 @80% 1RM Metcon: 3 rounds: 7 Front Squats (225/155) 14 Burpees 21 Pullups Time cap of 20 minutes Having trouble with Pullups?  You should come to our Pullup/Muscle Up class this Sunday morning at
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Don’t Worry Be Happy

All morning classes and Bootcamps are cancelled Tuessday morning.  First WOD is at 11:45.  Evening Schedule 4:30 WOD 4:30 Open Platform 5:00 Bootcamp 5:30 WOD 5:30 Barbell Club No other workouts tonight! Be safe! WOD Strength: Bench Press 6-6-6 @ 75% 1RM Metcon: 3 sets for max reps: A
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