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

Triple Chipper

CrossFit For Hope Workout 

Saturday, June 9th from 9-11am! 

Everyone is welcome to participate. 

You can learn more about the event and fundraising for St. Jude Children’s Research Hospital here.

WOD for Wednesday 052312Click Here For Today’s Schedule
Hang Clean
12-15 singles from a hang position to a full squat
–Rest–
3 Rounds For Time:
50 Double Unders
40 Situps
30 Med Ball Cleans (20/14)
20 Pullups
10 Handstand Pushups

Post Hang Clean Loads and Workout Time to Comments
For the Hang Clean, work up to a relatively heavy load (around 80% 1RM) over 12-15 total reps.  This is more for technique than for PRs.  In fact, you should not be missing many reps due to heavy load.  Work technique from a hang position, above or below the knee, and “grease the groove.”

For the conditioning workout, scale movements as necessary.

Memorial Day Weekend Schedule
Saturday – Regular schedule
Sunday – Regular schedule
Monday – 9am and 10am (open to everyone)

Medicine Ball Cleans

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