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muscle ups

Heavy Nancy

Need help with your gymnastics?  Join Coach Allison for a FREE Seminar TOMORROW! Open to all CFD athletes!  Register here WOD for Friday 083112 – Click Here For Today’s Schedule Muscle Ups 3 reps on the minute for 10 minutes –Rest– 5 Rounds For Time: Run 400m 15 Over
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Rubber Banded

Our next Nutrition Q&A with Dr. Peters TOMORROW from 12-2pm! It’s FREE for all CFD athletes!  Register here WOD for Friday 082412 – Click Here For Today’s Schedule Banded Deadlifts 12 sets of 2 reps – with 60 seconds rest –Rest– 9-6-3 Reps For Time: F
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In The Slammer

Welcome Living Social Voucher Holders!  Workouts are by appointment only. Please make sure you email us to arrange for your visits. WOD for Monday 080612 – Click Here For Today’s Schedule Muscle Ups 3-5 reps on the minute for 12 minutes –Rest– 3 Rounds For Time: Run
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Snatch Her Up

We are hosting the 2012 Bull City Barbell Open on August 18th!  Email dave@crossfitdurham.com if you’d like to volunteer! WOD for Wednesday 072512 – Click Here For Today’s Schedule Ring Pushups 5 sets of Max Reps –Rest– 3 Rounds For Time: 8 Power Snatch (115/75
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As Many AMRAPS As Possible

Our next Nutrition Q&A with Dr. Peters will be held TODAY at Noon!  FREE for all regular athletes and Bootcampers!  Register here. WOD for Saturday 072112 – Click Here For Today’s Schedule Muscle Ups 3-5 reps on the minute for 10 minutes –Rest– 5 Rounds of AMRAP
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High Pullin

Our next Nutrition Q&A with Dr. Peters will be held this Saturday, July 21st at noon!  FREE for all regular athletes and Bootcampers!  Register here.   WOD for Monday 071612 – Click Here For Today’s Schedule Bench Press (50% 1RM) 9 sets of 3 reps (3 grips) Pullups 3 set
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Five and Dime

Our next Nutrition Q&A with Dr. Peters will be held on Saturday, July 21st at noon!  FREE for all regular athletes and Bootcampers!  Register here. WOD for Friday 070612 – Click Here For Today’s Schedule Muscle Ups Perform 2-5 reps per minute on the minute for 12 minutes 
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Full Depth

The Iron Samurai is here this weekend!  You shouldn’t miss this! Click here WOD for Saturday 063012 — Click Here For Today’s Schedule Snatch 12-15 reps up to @80% 1RM –Rest– “Amanda“ 9-7-5 reps For Time: Muscle Ups Snatch (135/95) Post Snatch Loads
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Shuttle Countdown

The Iron Samurai is coming to CFD on June 30th!  You shouldn’t miss this! Click here WOD for Tuesday 061912 — Click Here For Today’s Schedule Muscle Ups 2-3 reps on the minute for 12 minutes –Rest– 4 Rounds For Time: 12 KB Swings (70/52) 8 Pullups Sand Bag Shut
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Game, Set, Snatch

CFD Field Day Saturday, June 16th, 11am-2pm! More info and RSVP here! WOD for Sunday 061012 — Click Here For Today’s Schedule Parallette Shoot Throughs 50 Strict Reps –Rest– 5 Rounds For Time: 5 Muscle Ups 10 KB Snatch (52/35) – 5 each arm Post Workout Time To
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