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

Triple Triplet On The Minute

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 Monday 052112Click Here For Today’s Schedule
Ring Pushups
Stability Drills
Then, 5 sets of Max Reps
–Rest–
Every minute on the minute for 15 minutes:
3 Hang Power Clean (50% 1RM Clean)
3 Front Squat
3 Push Jerk

Post Ring Pushup Reps and Workout Load to Comments
For the skill segment, we are working on the rings!  Specifically, we will work on ring stability and then ring pushups.  Try some ring holds for various times (3, 5, 10 seconds).  Then work on holds while you extend each arm out to the side and overhead…first one at a time, then both at the same time.  Once you’re good and warmed up from these “holds”, perform 5 sets of max rep Ring Pushups with 1-2 minutes rest between sets.

For the conditioning workout, use the same bar for all three movements.  Set the load based on 50% of your 1RM full squat Clean.  This may seem light at first, but over 15 minutes you will be performing a lot of reps of each movement.  The effect will be cumulative.  Perform each movement with good technique and don’t rush.  Use remaining time in each minute to rest.

ENDURANCE WORKOUT tonight at 6pm!

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

Ring Pushups With a Turnout

One Comment
  1. Paul K Reply
    Hoo! I liked this WOD! Did stability holds at 1, 3, 5, and 10 sec. Got sets of 12, 10 and 11 reps working from a 17" box. Did the METCON at 75# (Rx). It was pretty challenging. The last 5 rounds I really had to concentrate on keeping a tight core and regulating my breathing through the reps.

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