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

Together Forever And Never To Part

We have a limited number of WOD for Warriors t-shirts left for $20!

WOD for Saturday 111211Click Here For Today’s Schedule
In teams of 2, with one partner working at a time:
Run 400m
10 Pullups
20 Toes to Bar
30 Wall Balls
40 Box Jumps
50 KB swings
Run 800m
50 KB swings
40 Box Jumps
30 Wall Balls
20 Toes to Bar
10 Pullups
Run 400m

Post Workout Time to Comments
Today’s workout comes courtesy of Ashley Totten!  Partners must complete the runs together!

ENDURANCE WORKOUT this morning at 9am with Coach Paul!

MOBILITY WORKOUT and COMMUNITY WORKOUT this morning at 11am!

*EXPANSION UPDATE*
Painting – done!  Wall demo – done!  Wall framing – done! New Pullup Rig – done!  Still need to organize the space, hang new posters and banners, install artificial turf surface in new space (cool!), put up whiteboards and PR boards, install new stereo system.  Thanks for your patience as we get everything done over the next couple of weeks!

3 Comments
  1. Paul Po Reply
    Clock starts and runs 21 minutes: Run 1 mile. Next, complete as many rounds as possible in reps of 21 of pull-ups, pushups, air squats, and box jumps. The goal is to not rest. For example, you may do 3 pull-ups, 4 pushups, 5 box jumps, and 9 air squats or you may choose to do 21 air squats for a round. Paul will keep track of completed rounds; you merely need to shout "Twenty-one!" You must complete a minimum of 3 reps of any activity and you may not complete greater than 21 of any activity, i.e., if you complete 21 air squats you must complete at least 3 reps of another activity before once again completing 3 or more air squats. You'll need to move fast -- and think fast. You're not done yet! At the 21-minute mark, run another mile.
  2. A Totten Reply
    Thanks to everyone who came out today! You guys did a great job!!!
  3. jj Reply
    Paul. I like this workout you've posted.

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