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

Up, Down, Curl Around

CFD will host an in house Olympic Weightlifting Meet

for our athletes on Saturday, June 15th! 

TWO spots left! Details here

WOD for Wednesday 052213Click Here For Today’s Schedule
Warmup (to be completed on your own BEFORE class starts):
4 Rounds of Burgener Warmup – (see video)

Skill:
Complete 3 Rounds (not timed)
1 Hang Power Clean
1 Hang Clean
1 Power Clean
1 Clean
Use 40% 1RM for all

Strength:
Deadlift
5 reps @50%
3 reps @60%
3 reps @70%
3 sets of 3 reps @80% 1RM

Conditioning:
EMOM for 12 minutes:
5 Burpee Toes-to-Bar
10 Russian KB Swings (52/35)

Post Deadlift Loads to Comments
Complete the Burgener Warmup for 4 rounds BEFORE class begins – first round with PVC, 2nd with training bar, 3rd and 4th with women’s bar (guy’s should do a 4th with a 45lb bar).  For the skill segment, complete three rounds of the 4 movement complex.  This is untimed, but shouldn’t take more than 6-8 minutes.  Don’t rush and make sure you are set up well for each movement.  You can rest between rounds as well.

For the strength segment, follow the warmup progression and then complete 3 sets of 3 reps at 80% 1RM.  Rest 2-3 minutes between work sets.  The entire strength segment shouldn’t take longer than 25 minutes.  Work quickly through the three warmup sets so you can maximize rest time during the 3 work sets.

For the conditioning workout, complete the work as quickly as possible.  Use the remaining time to rest.  If you fail to complete before the minute is up, take the next minute off and start again the next round.

Memorial Day Weekend Schedule
Saturday – Regular Schedule
Sunday – Regular Schedule
Monday – “Murph” at 9, 10, and 11 for all CF athletes and Bootcampers

5 Comments
  1. Ami C. Reply
    This WOD left me feeling demoralized. I had no gas left; one of the first times I contemplated a DNF. Maybe it was just me? Having an off day?
    • Dave Reply
      Ami, you're too hard on yourself. You kept up with the other people in your group (they rested at different intervals) and the same was true at 11:30. If you need an extra day of rest, take it :)
  2. BrianS Reply
    I liked this one but it was very tough. I substituted 30" burpee box jumps for the burpee T2B due to my shoulder problems. In about the sixth round I totally nailed the edge of the box with my shin and went to the floor. After taking a round off I dropped the box 24". I missed another round towards the end. Totally smoked at the end but it felt good. Today was one year since I started foundations. Thanks to all the coaches and athletes for a great first year!
    • Dave Reply
      Great work, Brian! Way to hang in for the year!!
  3. JessicaH Reply
    When I looked at this WOD my first thought was "that doesn't sound too bad." Those are always the ones that KILL ME! My hands are tore up from the KB swings and toes to bar. Am I doing something wrong with my grip? My hands were definitely the limiting factor. Thanks!

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