Liz completing her first WOD Rx!

Liz completing her first WOD Rx!

WOD for Wednesday, August 14

WODs at 6, 8:30, & 11:45 am and 4, 5:15 & 6:30 pm
Boot Camp at 6, 7, & 8:30 am


  • Coach Paul will be the Head Judge at the upcoming Throwdown in the Triangle September 7 & 8. CFS will have a modified schedule, details TBA.
  • Coach Paul will be holding a 3-hour Running Clinic on Saturday, September 21 from 1 to 4 pm. The fee is $40 for members and $45 for guests. Contact Coach Paul to register. 
  • CrossFit Durham is hosting the 3rd Annual Xander Tribute on Sunday, September 29. Coach Paul will be leading all of the sessions. CFS will be closed that day, and all members are invited to attend fundraiser for the Animal Protection Society of Durham. 

EMOTM for 10 minutes 
— 1 snatch
— 1 power snatch
— 1 hang power snatch

Rest 3 minutes

12-min AMRAP
5 power snatches
Run 200m with plate held overhead

Complete an extensive warmup and review of snatches.

Focus on form. For snatch series, start with a light weight, e.g., 50% of snatch or 40% of OHS 1RM. Increase weight as you progress — and if you are able to do so.

You may use only 1 barbell, and the bar must start from the floor. Have all necessary plates (both rubber and metal) nearby.

While you don’t have to keep elbows locked out for plate run, you may not rest the plate on your head.

In addition, immediately after finishing AMRAP, complete 5 burpees for each time you rested while running (i.e., stopped or walked), didn’t hold the plate overhead, placed the plate down, etc. In other words, complete 5 burpees for each time you broke form.

Wisely choose the weight of the plate.