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muscle ups

Squat Pyramid

WOD for Tuesday 062811 – Click Here For Today’s Schedule Back Squat 10-1-10-1-10-1 –Rest– For Time: Run 800m 30 Muscle Ups Run 800m Post Back Squat Loads and Metcon Time to  Comments For the strength segment, alternate between sets of 10 reps (approx. 40% 1RM) and a
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All Muscled Up

Shoulder Health and Rehab Clinic next Saturday at Noon with Coach Stew! WOD for Wednesday 061511 - Click Here For Today’s Schedule Muscle Ups Attempt 3 reps on the minute for 10 minutes –Rest– 30-20-10 Rep Rounds For Time: Burpees Wall Ball (20/12) Run 400m at the start of
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Four By Fours

NC Race For The Triangle — TEAM MELINDA! WOD for Friday 052711 – Click Here For Today’s Schedule Deadlift 4-4-4-4 –Rest– 3 Rounds For Time: 12 Overhead Squats (135/95) 7 Muscle Ups Post Deadlift Loads and Metcon Time to  Comments For the strength segment, perfo
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Ohhhh Yeahhhhh

NC Race For The Triangle — TEAM MELINDA! Great job to Liz Selbst and Phil Bost at the Bull City Barbell Open yesterday! THANK YOU to all the volunteers that helped make it happen! WOD for Sunday 052211 – Click Here For Today’s Schedule 5 sets Plank Hold x max time Rest 60
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CF Open WOD #4

Welcome Living Social Voucher Holders! We can’t wait to meet you! Please remember that all 4 classes are by appointment only! Email dave@crossfitdurham.com or call (571) 224-3706 to schedule your workouts. WOD for Saturday 041611 – Click Here For Today’s Schedule CrossFit
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Long Haul

We’re going to see the Durham Bulls on Saturday, May 7th! Reserve your tickets by TOMORROW here! WOD for Wednesday 041311 – Click Here For Today’s Schedule Muscle Ups Warmup:  Perform 5 reps @40% and 50%, 3 reps @60% “working 1RM” Work Sets:  Perform 3 reps @70%, 80%, max
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Inchworm

Register for “Bailing Class” next Saturday, March 12th and Nutrition Guide Rollout and Q&A on Saturday, March 26th! WOD for Sunday 030611 – Click Here For Today’s Schedule  Forward Inchword w/Pushup In 10 minutes cover as much distance as possible with the fewest reps
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Hard and Heavy

Fifth Ape Seminar is TOMORROW!  Spots still open! WOD for Friday 020411  – Click Here For Today’s Schedule  Overhead Squat 5 reps @55% 1RM 5 reps @65% 5 reps @70%  5 reps @80% 5 reps @85% Rippetoe on the Overhead Squat here –Rest– 9-7-5 Reps For Time: Deadlift (85% 1RM) Muscle Ups  Po
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Muscle It

Durham Indoor Rowing Trials – February 27th!  You KNOW you wanna do it! WOD for Saturday 012911  – Click Here For Today’s Schedule  Muscle Ups Take 20 minutes to work on your muscle ups and MU progressions Muscle Up progressions here –Rest– AMRAP in 15 minutes: 5 Push Press (115
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Benchmark Week 2011 – Row 2000m

NEW BOOTCAMPS START MONDAY!  WOD for Friday 010711  – Click Here For Today’s Schedule  Muscle Ups Take 20 minutes and work on your Muscle Up progressions  –Rest– For Time: Row 2000m Post Time to Comments We will do a different Benchmark WOD each day this week to help
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