WOD for Saturday, September 21

WODs at 8:30 & 9:45 am
FREE Community Workout from 11 to 11:45 am

  • Running Clinic TODAY from 1 to 4 pm! Bring your running shoes (more than 1 pair if you have them), water bottle, and towel. That’s all that you’ll need. 
  • Benchmark WOD “Linda” TOMORROW. You must sign up for a time, as only 5 athletes will be able to complete at any one time — and each athlete will need a spotter for the bench press. Reserve your time on the PR whiteboard. WODs will be held at 9, 10, & 11. Yup, we’ll be open for 3 hours. More details provided below.
  • 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.

Congratulations to all you you who achieved clean 1RM PRs!

As tomorrow is going to be grueling (they don’t call it “The 3 barbells of death” for nothing), we’re focusing on bodyweight activities today.

Skill
Headstand, handstand (assisted and freestanding), and vertical ring holds

Conditioning
Hero WOD “Brenton”
5 RFT
100′ bear crawl
100′ standing broad jump + 3 burpees after every 5 broad jumps

You’ll be crawling and jumping 50′ up and back. You may not squat prior to broad jumping.

Yup, we’ve been practicing bear crawls for a reason.

As mentioned, tomorrow will be dedicated to completing the benchmark WOD “Linda”. You must sign up for a time. If you don’t sign up and spots are available, you may complete workout. If you don’t sign up and spots aren’t available, well, it sucks to be you.

The workout will begin promptly on the hour and half hour, beginning at 9 am. The box will be open at 8:30 for those of you who would like to warm up. If you are scheduled for 10, I strongly suggest arriving early to warm up, as you may be completing the workout at 10 or 10:30. Regardless, each athlete will need a spotter, so folks scheduled for an hour will spot for up at a half hour and work out for up to a half hour.

Yes, there is a 30-minute time cap.

Benchmark WOD “Linda”
10, 9, 8… 3, 2, 1
Dead-lift @ 150% of body weight
Bench press @ body weight
Clean @ 75% of bodyweight

As with any workout, both weights and activities my be scaled.