Deadlift | CrossFit Durham - Part 6
410 W Geer St, Durham, NC 27701 (919) 907-1233



Kiss On My List

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  Skill: 3 x 10 sec. Hollow holds on floor (to reinforce “hollow body” position) Then, 4 rounds: 20 second Handstand holds Scale do
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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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CrossFit Total 2014

CrossFit Total today from 9am-noon (or later)! Best pound for pound male and female lifter takes home the belt! You can still register (here) or come out to cheer! WOD: CrossFit Total 1RM Back Squat 1RM Press 1RM Deadlift
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Still Of The Night

WOD Skill: EMOM for 8 minutes: 2 Hang Power Snatch from 1st position 2 Full Snatch from 1st position Use 50% 1RM Metcon: “Diane” 21-15-9 reps, for time Deadlift 225 lb Handstand push-ups
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When It’s Love

WOD  Skill: EMOM for 6 minutes: 3-5 strict pullups Add load if possible Scale as follows: Barbell inverted rows → Ring rows → Barbell/ring rows with weighted vest/chains → Single-arm ring rows → Pull-ups Strength: Push Press Work up to 4 heavy singles at 90% 1RM Metcon: 12 – 9 &
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Thanksgiving 2014

WOD Lumberjack 20 For time: 20 Deadlifts, 275/185 lbs Run, 400 m 20 Kettlebell Swings, 2/1.5 pood Run, 400 m 20 Overhead Squats, 115/85 lbs Run, 400 m 20 Burpees Run, 400 m 20 Pull Up (Chest To Bar)s Run, 400 m 20 Box Jumps, 24/20 in Run, 400 m 20 Dumbbell Squat Cleans, 45/30 lbs Run,
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Turkey Domination

THANK YOU to everyone who donated to purchase Thanksgiving Turkeys for the Food Bank of Central and Eastern NC!  We raised over $1700, purchased 130 turkeys, and will help feed over 1700 people this Thanksgiving! WOD  Skill: Turkish Get Ups EMOM 10 minutes: 1 rep on either side as hea
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Hero WOD, “Sham”

From now through Saturday, November 22nd, we will be collecting cash donations so that we can purchase Thanksgiving Turkeys to be provided to the Food Bank of Central and Eastern NC. CFD will match every dollar donated by our athletes so we can provide as many turkeys as possible to t
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Tryin To Kill The Pain

Join us for a special WOD, “Helen Meets Grace” on Saturday, November 15th during our 9 and 10am classes to support the cause!  Everyone is welcome to WOD that day, but we hope you will also consider donating or starting your own fundraising page to support this worthy cause.  You can
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Fight For What’s Right

Don’t forget to download the new totalWOD app to your smartphone!This app is fully integrated with your Mind Body account. You will be able to register for class (replaces Mind Body Connect app), review the workout, check out the daily leaderboard, and log your results all from
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