410 W Geer St, Durham, NC 27701 (919) 907-1233

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New Bootcamps Start May 2nd!
SAVE 10% before this Friday!

WOD for Monday 041811Click Here For Today’s Schedule
Bench Press (Week 3)
Warmup:  Perform 5 reps @40% and 50%, 3 reps @60% “working 1RM”
Work Sets:  Perform 5 reps @75%, 3 reps @85%, max reps @95%

–Rest–
AMRAP in 12 minutes:
5 Deadlifts (1.5x bodyweight)
10 Toes To Bar

Post Bench Press Loads and Metcon Rounds to Comments
For the strength segment,  we are starting a new 4 week cycle of the Wendler 5-3-1 Program (more details here).  “Working 1RM” is defined as 90% of your current 1RM.  If you are not sure of your current 1RM talk to your Coaches and they’ll help you determine it.  If you completed the previous 4 week cycle your working 1RM for this cycle should be set 5lbs heavier for the Press and Bench and 10lbs heavier for the Squat and Deadlift.  Note:  1st work set is 5 reps, 2nd is 3 reps, and final work set is for “max reps”.  You should not be going to absolute failure on this last set.

ENDURANCE WOD tonight at 6pm!  Bring a stopwatch or interval timer!

Upcoming Foundations Courses
Starting April 26th - (Tues/Thurs @7pm)
Starting May 31st - (Tues/Thurs @7pm)

Upcoming Bootcamps Beginning May 2nd!  SAVE 10% before 4/22!
CrossFit Bootcamp – (M/W/F @6:15am)
CrossFit Bootcamp – (M/W/F @7:15am)
CrossFit Bootcamp – (M/W/F @6:00pm)
Weight Loss Bootcamp - (M/W/F @7:00pm)

Upcoming Events
Durham Bulls Baseball Game — Sat, May 7th
Fifth Ape Natural Movement and Parkour Seminar — Saturday, May 14th
Bull City Barbell Open — Sat, May 21st

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.

9 Comments
  1. Bill Reply
    Thanks to the 6:15 class for being so welcoming this morning! I look forward to working out there! Today's workout reminded me that my amrap pace and my for time pace are totally different. Even though this we essentially the same workout as a 5 rounder we did a few months ago, I was dramatically slower today (in relative terms). 5 rnds + DL + 4 TtB rx
  2. Monster Mats Reply
    Bench felt pretty good for the first time in a while, 4 x 140 lb. 9 rounds + 5 deadlifts, Rx, which was 210 lb.
  3. Cliff Dyer Reply
    I benched 165 x 4. For the Metcon, I used 225#, which is 75% of my latest estimated 1RM (because that 1RM is only 5 lbs higher than 1.5x bodyweight), and all but the first round of TTB were done on the ground. In round 3 or 4, the deadlift bar slipped out of my hands, and bounced off my knees. Ouch! 7 rounds + 5 deads.
  4. Lindsey Reply
    Got there a bit early (after passing the driver's test...woot!) and did the main site WOD. Killer and awesome. 3 Rounds for Time 100m run 50 push-ups 100m run 50 sit-ups 100m run 50 squats 100m run 50 back extensions Sub'd 30 push-ups and 20 pull-ups and did supermans for back extensions. 27:08 Skipped bench press- shoulders still hurting from WOD 4 and MUs. CFD WOD- 7 Rounds. Used my "driver license body weight" to calculate DL weight. :)
  5. Ashley D Reply
    Lindsey is super cute. Lindsay is super cute too. I want to be a Linds.
  6. Kristen Reply
    I LOVE tractor tires SO much. Wow, I really really love them a lot. It's a little strange, actually. Tractor tires (and sledgehammers) forever! Yay, Coach Bost!! His 7pm class was awesome -- looking forward to more! Like Lindsey, I used drivers license body weight for the DL calculation :)
  7. Phil Bost Reply
    That was probably the most fun I've had this year. Thanks to everyone who was in that awesome, huge 7pm class!
  8. lindsay Reply
    ASHLINDS! Endurance + wod = gross
  9. Ant Reply
    The BOST knows BEST!

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