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ring dips

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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"L" Sittin By The Dock Of The Bay

Official Nutrition Guide Rollout TODAY from 12-1:30! Durham Indoor Rowing Trials – February 27th! WOD for Saturday 021911  – Click Here For Today’s Schedule  Ring Dips Take 20 minutes to practice Ring Dips and variations Can you get this deep? –Rest– AMRAP in 15 minutes: 15 Ches
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Press and Run

Durham Indoor Rowing Trials – February 27th!  You KNOW you wanna do it! WOD for Tuesday 020111  – Click Here For Today’s Schedule  Ring Dips 50 Strict Reps –Rest– AMRAP in 15 minutes: 15 DB Push Press (40/25) Run 200m Post Metcon Rounds to Comments For the strength segment, perf
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Snatchin & Dippin

Durham Indoor Rowing Trials – February 27th!  Early Bird registration ends FRIDAY! WOD for Thursday 012711  – Click Here For Today’s Schedule  Back Squat Determine 1RM Warmup:  Perform 3 reps @ 50%, 60%, 70% 1RM Work Sets:  Perform 1 Rep @ 80%, 90%, 95%, then 2-3 attempts at a n
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Strict Hips

Fifth Ape Seminar – February 5th!  Durham Indoor Rowing Trials – February 27th! WOD for Sunday 011611  – Click Here For Today’s Schedule  GHD Back & Hip Extensions 50 Strict Reps –Rest– AMRAP in 15 minutes: 3 Handstand Pushups 6 Ring Dips 9 Pullups Run 200m Post Metcon
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Benchmark Week 2011 – "Elizabeth"

NEW BOOTCAMPS START MONDAY!  WOD for Thursday 010611  – Click Here For Today’s Schedule  Ring Dips Take 20 minutes and work on your Ring Dip progressions — static holds, hand turnouts, negatives, etc –Rest– “Elizabeth” 21-15-9 Reps For Time: Clean(1
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The Grand Finale

NEW BOOTCAMPS COMING JANUARY 10th!  Need Holiday Gift?  Check out our Stores at Zazzle and Cafe Press! WOD for Tuesday 121410 – – Click Here For Today’s Schedule  Ring Dips Do 75 strict reps –Rest– 2 minutes each for max reps with a 1 minute rest in between movements
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