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

Ten For Time

WOMEN’S SELF-DEFENSE SEMINAR!
This Saturday from 12-3pm!  Space still available!

We’re giving you ONE MONTH FREE when you
refer a friend to our Foundations Class starting Tuesday!

WOD for Wednesday 042110 – Click Here For Today’s Schedule 
Deadlift
5 reps @ 55% 1RM
5 reps @ 65% 1RM
5 reps @ 70% 1RM
5 reps @ 80% 1RM
5 reps @ 85% 1RM

–Rest–
10 Rounds For Time:
10 Kettlebell Swings (52/35)
10 Wall Ball (20/12)

Post Loads and Time to Comments
All %’s for the strength segment of the workout should be based on your 1RM for the lift and are meant to serve as a guide in your training.  You should generally not be failing on any set except maybe your last one of the day.  If you’re unsure about your technique or ability to perform a given set safely at the posted %, then use common sense and good judgement.  When in doubt, live to lift again another day.    

EVENTS @ CROSSFIT DURHAM
Womens Self Defense Seminar – Saturday, April 24th
Whole9 Nutrition Workshop — Thursday, May 6th — 8 spots left!

Upcoming FOUNDATIONS Classes
Starting April 20th (Tues/Thurs @7pm)
Starting May 11th (Tues/Thurs @7pm)

2 Comments
  1. Anna C Reply
    Big thanks to Allison tonight for pushing me through the WOD! I underestimate myself a lot. I was worried about using the Rx weight, but decided to do it thanks to Allison's encouragement. Then if that wasn't enough she told us the goal was to do each set of 10 unbroken. "What!?" (my initial reaction). I had already resigned myself to the fact that I would probably have to break up the last few rounds at least seeing as I was using a heavier weight than I'm used to. Then she said that and I took it as a challenge. And, wouldn't you know, I did it. My time wasn't the greatest (14:11), but I showed myself that I can do a lot more than I think. I'm learning more and more that this stuff is totally mental. Tell yourself you're going to do 10 in a row and you'll do 10 in a row. Anyway, thanks for the kick in the ass Allison! It was awesome working out with the ladies tonight. I think that's the first wod I've done when no guys were there. Great job everyone!
  2. Matt H Reply
    Good to be training again....deadlifts sucked. Hard workout, 9.06 rx'd. A big shout out to dave and kelli for doing 11 rounds...badass

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