WOD for Wednesday, September 18

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

  • Running Clinic THIS SATURDAY, September 21 from 1 to 3 pm. Reserve your spot!
  • 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.

Who knew presses and back squats could feel so heavy? I knew.

AFAP
Run 1 mile
Then
(At the top of each even-numbered minute (when in the box ONLY) complete 3 burpees)
5 RFT
— 11 American KB swings (52/35)
— 11 weighted air squats (45/33)
— 11 toes to bar
— 11 dead-lifts (185/135)
— Run 200m

Time cap 40 minutes.

As always, scale as needed. No, you may not scale running unless, of course, you have an injury that prevents you from running. (It’s your lucky day, Mary-Ann!) Men will use 45# plate and women a 33# bar for weighted air squats. Even though the weight is relatively light for dead-lifts, I assure you that the weight is going to feel heavy. Oh, and running after dead-lifting is never fun.

The time cap is very generous, and I’m certain that you’ll all be able to complete within 40 minutes.