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

WOD for 032312

On Saturday, March 31st CFD is participating in a local fundraiser WOD for injured Raleigh Police Officer, Adam Young. 

Check out the details here

WOD for Friday 032312Click Here For Today’s Schedule
Snatch
5-5-5-3-3-3
–Rest–
3 Rounds For Time:
15 Power Snatch (115/75)
50 Jumping Chest to Bar Pullups

Post Snatch Loads and Workout Time to Comments
For the strength segment, work up to a heavy set of 3 Snatches.  If you are not comfortable going from the ground, work from one of the hang positions.

For the conditioning workout, take the Snatches from the floor, or work from a hang position if you’re more comfortable.  For jumping pullups, set a box or choose a bar height that allows you start with arms fully extended.  Note that these are “chest to bar” pullups.   

OPEN GYM tonight from 7-7:45pm!  Make up a missed workout or work on your lifts. 

Jumping Pullups

We will be doing the CF Open WOD 12.5 Saturday morning at 9 and 10am.  If you are competing in the Open and don’t come at this time you must arrange a time with Sarah Glass to get your score validated. 

 

 

One Comment
  1. Paul K. Reply
    Hol-e-e-e-e-e! The only thing I can say about that WOD was that I did eventually finish it. As much as I enjoyed Death By Ball Slams yesterday, this one just dominated me! I literally crashed out in the second round and thought I was DNF. After a brief rest I got a case of the A$$ with myself, scaled everything way back and at least knocked out all the reps. Ugly, ugly day.

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