john.dill

CrossFit WOD Raleigh and Durham 8/18/17

WOD 1) Metcon  5 rounds of: 9 HSPU 24 “Russian” KB Swings (do not go above shoulder height) 24/16kg Rest 1:00 between rounds RX+: 7 Rounds, 32/24kg 2) Metcon 3 rounds for time of: 15 Thrusters 95/65# Box Jump Over 24/20″  9 Chest to Bar Pullups  RX+: 5 Rounds, 30/24″, Bar Muscle Ups

CrossFit WOD Raleigh and Durham 8/16/17

WOD  1) Weightlifting  Every 2:00 for 14 Minutes 1 Clean & 2 Jerks (full) Begin @ 50% of 1RM – add 20/15# each 2:00 until consecutive misses occur – do not add weight after a miss. After consecutive misses, subtract 20/15# each 2:00, but add a JERK rep. I.E. 2 misses @ 245, hit 225#… Read more »

CrossFit WOD Raleigh and Durham 8/14/17

WOD 1) Weightlifting Back Squat: Work up to a Max Effort Set @110% of your 5rm 2) Metcon With a running clock… 0:00 to 8:00 For time: Row 1k or 800 m run  30 Clean & Jerks (anyhow) 115/75# *Rest until the clock hits 8:00 if you finish. 8:00-12:00 ME Pull ups  *No rest after…. Read more »

CrossFit WOD Raleigh and Durham 8/11/17

WOD 1) Metcon 7 rounds of: 8 Strict HSPU* (see note) 24 “Russian” KB Swings (do not go above shoulder height) 24/16kg Rest 1:00 between rounds RX+: 32/24kg 2) Metcon 7 rounds for time of: 13 Wall Balls 20/14# 7 Hang Power Cleans 95/65# RX+: 10 Rounds

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CrossFit WOD Raleigh and Durham 8/9/79

There’s still a little time left to order your new CAKE WEIGHT! WOD 1) Weightlifting  Every 2:00 for 14 Minutes 1 Clean & 2 Jerks (full) Begin @ 50% of 1RM – add 20/15# each 2:00 until consecutive misses occur – do not add weight after a miss. After consecutive misses, subtract 20/15# each 2:00,… Read more »

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CrossFit WOD Raleigh and Durham 8/8/17

Compex muscle stim devices will be available for members to utilize for active recovery and mobilization at both our Raleigh and Durham locations! Time to take your recovery to the next level! WOD 1) Weightlifting Every 1:30 for 12 Minutes  1 Hang Snatch + 1 T&G Snatch (both full) Begin @ 50% of 1RM Snatch… Read more »

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CrossFit WOD Raleigh and Durham 8/7/17

Huge Congrats to Coach Wendy for getting her CorssFit Level 2 Certification this weekend! coach Wendy never ceases to seek out ways to continue to progress and grow both as Coach and a athelete. Her pursuit of excellence is tireless and she brings those around her with her along the way! We are lucky to… Read more »

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CrossFit WOD Raleigh and Durham 8/4/17

True strength cannot be given. It must be taken. Mask on. The New Cake Weight is available on the website now for preorder! WOD 1) Weightlifting Alternating EMOM for 14:00 (7 total rounds) of: Even min: 7 Box Jump Overs 30/24″ (facing box, no rebounding, turn AFTER landing) Odd min: 3 Touch & Go Power… Read more »

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CrossFit WOD Raleigh and Durham 8/2/17

WOD 1) Metcon 5 rounds of: 7 HSPU 10 “Russian” KB Swings (do not go above shoulder height) 24/16kg Rest 1:00 between rounds RX+: 10 HSPU’s, 32/24kg 2) Metcon “Triple G Chipper” For time: 60 pull-ups 50 abmat sit-ups 40 one-legged squats, alternating 200m Run 10 dumbbell push presses 135/95# RX+: 80 pull ups, 60… Read more »

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CrossFit WOD Raleigh Durham 7/31/17

WOD 1) Weightlifting  Work up to a max Effort Set @100% of your 5rm. 2) Metcon “Double-Under Snatch” 3 rounds for time of: 50 double-unders 15 snatches 95/65# RX+: 4 Rounds

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