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ring dips

Relay Race

HAPPY FATHER’S DAY TO ALL OUR CROSSFIT DURHAM DADS! EARLY BIRD DISCOUNT FOR BOOTCAMP EXTENDED TIL MONDAY! WOD for Sunday 061911 – Click Here For Today’s Schedule Running Drills –Rest– In teams of three, complete the following For Time: 1800m Relay Run 120 KB Sn
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Go Lindsay, It's Your Birthday

Shoulder Health and Rehab Clinic TOMORROW at Noon with Coach Stew! TODAY is the LAST DAY to SAVE 10% on Bootcamps starting June 27th! WOD for Friday 061711 – Click Here For Today’s Schedule Power Snatch 2 reps on the minute for 10 minutes (20 reps total – use approx 65% 1RM) 
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When The Arms Bend

NC Race For The Triangle — TEAM MELINDA! WOD for Wednesday 052511 – Click Here For Today’s Schedule Squat Clean 1-1-1-1-1-1-1-1 –Rest– 21-15-9 Reps For Time: Box Jumps (30/24) Ring Dips Post Squat Clean Loads and Metcon Time to  Comments For the strength segmen
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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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People's Choice

Fifth Ape Natural Movement and Parkour Seminar on Saturday, May 14th! WOD for Monday 050911 – Click Here For Today’s Schedule Back Squat 3 sets of 20 reps (55-60% 1RM) –Rest– AMRAP in 12 minutes: 30 Double Unders 15 Pushups (or 10 Ring Dips) Post Back Squat Loads and
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Roller Derby

Fifth Ape Natural Movement and Parkour Seminar on Saturday, May 14th! WOD for Wednesday 050411 – Click Here For Today’s Schedule Ring Works Work on Dips, Ball Ups, Inversions, and Skin the Cats –Rest– AMRAP in 15 minutes: Run 400m 50 Sledgehammer Swings Post Rounds t
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Open Aftermath

New Bootcamps Start TODAY! WOD for Monday 050211 – Click Here For Today’s Schedule Front Squat 3-3-3-1-1-1-1 –Rest– 50-40-30-20-10 KB Swings (52/35) 25-20-15-10-5 Ring Dips Post Front Squat Loads and Metcon Time to  Comments For the strength segment, perform Front Sq
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May Day

New Bootcamps Start TOMORROW! WOD for Sunday 050111 – Click Here For Today’s Schedule Ring Dips 50 Strict Full Reps or Slow Negatives –Rest– 25 Burpee Broad Jumps *Complete a burpee and instead of jumping up, complete a broad jump for max distance *Rest as needed bet
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Nice Round Number

New Bootcamps Start May 2nd! SAVE 10% before this Friday! WOD for Thursday 042111 – Click Here For Today’s Schedule Parallette Shoot Throughs 50 Strict Reps –Rest– 10 Rounds For Time: 10 Burpees 10 Ring Dips Post Time to Comments For the skill segment, perform 50 Str
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Doug's Birthday!

Nursing a nagging injury?  Check out the Z-Fit Seminar on March 19th! Durham Indoor Rowing Trials – SUNDAY! WOD for Monday 022111  – Click Here For Today’s Schedule  Overhead Squat Warmup:  Perform 3 reps @ 50%, 60%, 70% 1RM Work Sets:  Perform 1 Rep @ 80%, 90%, 95%, then 2-3 at
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