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

WOD for 031510

CROSSFIT TOTAL
Saturday, April 3rd, 9am-Noon

We’re giving you ONE MONTH FREE when you
refer a friend to one of our upcoming Foundations Sessions!

WOD for Monday 031510 – Click Here For Today’s Schedule
Front Squat
3 reps @65% 1RM
3 reps @70% 1RM
3 reps @80% 1RM
3 reps @85% 1RM
3 reps @ 95% 1RM
–Rest–
15 Minutes AMRAP:

5 Front Squats (135/95)
7 KTE
9 Box Jumps

Post Loads and Number of Rounds Completed 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.

For the Metcon, use a Front Squat load equal to 40% 1RM to maximize power output and intensity.      

EVENTS @ CROSSFIT DURHAM
Durham Indoor Rowing Trials – Saturday, March 20th
CrossFit Total — Saturday, April 3rd
Womens Self Defense Seminar – Saturday, April 24th
Whole9 Nutrition Workshop — Thursday, May 6th

Upcoming FOUNDATIONS Classes
Starting March 30th (Tues/Thurs @7pm)
Starting April 20th (Tues/Thurs @7pm)

3 Comments
  1. Dave Reply
    Hi All, It's March Madness!!!!!!!!!!!!! Hope you're all as excited as I am! And we all know you're competitive, so BEAT YOUR FRIENDS AND WORKOUT BUDDIES! To add to the excitement, I've created a group fundraiser for us! I created a group within ESPN's bracket challenge called Brackets to Beat Cancer! Here's how this works. Every bracket entry is $5. The winner of the bracket challenge gets half of all the money, and our group gets half! Team in Training is a part of the Leukemia and Lymphoma Society. We complete marathons and triathlons to raise money for cancer research. This is my third season with TNT, and I'm a fundraising mentor to make sure at least 10 people raise over $5,000/person! WOW! You can do this even if you know ABSOLUTELY nothing about basketball!!! And it's a great, fun way to get in on the action! The more people we recruit, the more money we raise (and have a chance of winning!!!). Here's how it works: 1. FILL IN A BRACKET YOURSELF FOR $5: http://games.espn.go.com/tcmen/en/group?groupID=64000 2. RECRUIT AS MANY PEOPLE AS YOU CAN! Have them go to http://games.espn.go.com/tcmen/en/group?groupID=64000 to fill in their bracket. 3. HAVE THEM GIVE YOU $5/bracket (or a $5 check to the Lekemia and Lymphoma Society) and I will collect these this week at CrossFit. Or we can work it out if that won't work for you or them. But, I will handle all of the money and distribution to the winner and donation to Team in Training! The more brackets the merrier, so encourage people to do more than one and increase their odds of winning! 4. WATCH BASKETBALL! 5. HAVE FUN! Questions? Email me or call me at 215-208-3677! Let's get this started! REMEMBER, ALL BRACKETS MUST BE ENTERED BEFORE THE FIRST GAME SO THIS HAS TO BE DONE THIS WEEK!!! GET FIRED UP!!!!! GO TEAM! GO DUKE! GO CORNELL!!! Allison
  2. Dave Reply
    Great work to everyone today! sorry bout the website glitches, but everything is back to normal!
  3. Matt H Reply
    This workout was nasty. Great one to do especially when one feels like poop.... 250 x 3 280 x 1 (had nothing after 1) WOD 12 2/3 rounds rx'd looking forward to burpee pullups and double unders tomorrow....those are my favorite....yep

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