Your Arms Will Be Smoked -- WOD for 101009 at CrossFit Durham, North Carolina | CrossFit Durham
410 W Geer St, Durham, NC 27701 (919) 907-1233

Your Arms Will Be Smoked


Registration is now open for the Carolina CrossFit Challenge taking place at CrossFit Durham on Saturday, December 12th!

Who will be the “Fittest In Carolina”?

WOD for Saturday 1001009Today’s Schedule — Click Here
5 Rounds For Time:
Row 250m
10 Ring Dips
15 Overhead Squats (95/65)

Post Loads and Time To Comments 
This WOD should be completed RX’d in 12-15 minutes.  Loads should be scaled accordingly to allow you to finish within this timeframe and maximize power output and intensity.

What fitness related seminars would you be most interested in attending at CrossFit Durham?  Post answers to comments.

Special MUST READ Article For Today’s WOD
A Complete How-To: Bailing

  1. Michael Reply
    Barbell with Rip! also... something less ambitious...ive always loved really great site with some amazing feats of strength; and lots of really helpful tutorials. the guy now does really affordable gymnastics seminars at crossfit affiliates. i almost went to one at CrossFit RVA in Richmond but had to work.
  2. Michael Reply
    typed URL wrong. it would be
  3. Bill Reply
    Sabah and I are planning to do a filthy fifties tomorrow at the open gym. The more the merrier!
  4. Sarah D Reply
    Will see you crazy Filthy 50'ers in the morning. I'll time you and make sure you keep your butts moving ;) By the way, I am SMOKED from today. Hit a PR on the Snatch at 110lbs, and did the workout with 95lbs... thanks to Jack. I'll get him for that.
  5. Mark Reply
    My list (driven by my many weaknesses) would include: Another rowing seminar would be good (I was overseas during the last one, but really wanted to go). A gymnastics seminar focused on floor and ring skills. Mark

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