Ring Dips | CrossFit Durham - Part 2
410 W Geer St, Durham, NC 27701 (919) 907-1233

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ring dips

Show Your Pride

We have a group marching in today’s NC Pride Parade.  Everyone is welcome to march.  Meet over on Main Street by Duke East Campus starting at 11am.  Parade begins at 1pm! WOD Strength: Take 20 minutes to make up a missed strength workout from the past week Metcon: “Franzib
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They Gotta Front

Our 6 week strength programming cycle begins today.  You can check it out here WOD Strength: 1 Clean Pull + 1 Hng Pwr Clean + 1 Clean 6 sets  Working up as heavy as possible Metcon: Run 800m Then, 3 Rounds 10 Ring Dips 10 Pullups 20 RKB (70/52) Then, Run 800m
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That’ll Make Me Popular

Mark your calendars for our CF Games Viewing Party THIS Sunday starting at 5pm! WOD Skill: Handstand Drills Strength: Press 2-2-2-2 @ 95% 1RM Metcon: For Time: 50 Toes To Bar 50 front rack lunges (155/105) 50 foot handstand walk (sub 50 handstand kickups) 50 ring dips Time cap of 15 m
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Totally Geek To Totally Sheik

Mark your calendars for our CF Games Viewing Party on Sunday, July 26th! WOD Skills: KB Overhead Squats and hip openers Strength: Overhead Squat 10-10-10-10 @ 60% 1RM Metcon: 4 Rounds: Round 1/2: 20 Ring Dips Ladder Run (25/50/100m turnaround) – 350m total per round Round 3/4: 1
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Just Believe In Me

Bulls game is Saturday night starting at 5:30!  Pick up your tickets at the gym! WOD Strength: Front Squat 1-1-1 @ 95% 1RM Metcon: 4 Rounds 20 KB Snatch (52/35) 30 Situps 10 Ring Dips
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Been Meant For This

Our first CFD Ladies WOD & Wine is coming on June 13th.  RSVP here! WOD Strength: Clean 1-1-1-1 @ 85% 1RM Metcon: 4 Rounds 10 Ring Dips 16 Overhead Walking Lunges (45/25) Plank – accumulate 1 minute total Time cap of 10 minutes
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Come Along For The Ride

Don’t forget our Competitors WOD tonight, and every Friday night, at 7:30pm with Coach Tripp! WOD Strength: Push Jerk 50% x 2 60% x 2 70% x 2 80% x 1 85% x 1 90% x 1 1-1-1 @ 95% Metcon: Franzibeth 21-15-9 reps for time: Cluster (115/85) Pullups Ring Dips Time cap of 18 minutes
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To Be With You

You need help with Pullups.  Yes, you!   Sunday morning Pullup/Muscle Up session this week at 9am with Dave.  Be there or stay anchored to the ground. WOD Strength: Push Jerk warmup with increasing loads (taking the bar from the rack) in sets of 2 or 3 6-6-6 @ 75% 1RM Metcon: 4 minute
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Toy Soldiers

Don’t forget we have a special Pullup/Muscle Up Session this Sunday morning at 9am! If you’re still struggling to get pullups, COME! If you have pullups and dips, but no Muscle Up, COME! This class is for you and you will walk away with a plan to make these basic movements
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Here I Go Again

Have you registered for The Open yet?  Starts February 26th! WOD Strength: Deadlift  3-3-3-3-3 @ 85% 1RM Metcon: 3 Rounds for time of: 15 Ring Dips 25 Walking KB Lunges (52/35) Run 400m Time cap of 15 minutes
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