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CrossFit WOD Raleigh and Durham 5/3/17

WOD 1) Gymnastics  For quality of Movement: 100 Arch Ups (scale: 50) 40 Hollow/Arch Swings (scale: 20) 50 Ring Dips (scale: 25) * break reps and movements up as necessary to maintain optimal technique 2) Metcon For Total Reps and Calories: 3:00 Row 1:00 Rest 3:00 Double Unders 1:00 Rest 3:00 Burpee Box Step-Ups 24/20″… Read more »

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CrossFit WOD Raleigh and Durham 5/2/17

May is upon us and our fourth Annual To The Lost Memorial Day WOD falls right around the corner on the 29th of this month! This represents a great opportunity to celebrate what we feel is the true meaning of Memorial Day and contribute to a great cause! Find out more and Register HERE! 1)… Read more »

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CrossFit WOD Raleigh & Durham 5/1/17

WOD 1) Weightlifting 3 Rounds of: 1 Minute Max Effort Squats 175/125# 2 Minute Rest *Choose a weight that allows smooth reps through your the entire minute. 2) Metcon For time: Run 400m 21 Thrusters 95/65# 21 Burpees Over Bar Run 400m 15 Thrusters 115/95# 15 Burpees Over Bar Run 400m 9 Thrusters 135/115# 9… Read more »

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CrossFit WOD Raleigh and Durham 4-28-17

WOD 1) Establish a 5rm Hang Power Snatch  2) Metcon 4 Rounds for Time of: 200m Run 10 OHS 95/65# (Scale FS) 10 Bar Facing Burpees Rest 1:00 between rounds RX+: 5 Rounds

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CrossFit WOD Raleigh & Durham 4/26/17

WOD 1) Gymnastics  3 Rounds For Quality of Movement: 1:00 Hollow Rocks :30 Rest 1:00 Alligator Rolls :30 Rest 1:00 Arch Ups  :30 Rest 2) Metcon In Teams of 3-4 24 Minute Row for Max Calories (Teams of 4 Row 32 Minutes)

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CrossFit WOD Raleigh & Durham 4-25-17

Registration is now live for our 2017 To The Lost Memorial Day event! We are running the event at both the Durham and Raleigh locations! To The Lost represents a truly meaningful way to celebrate those service members who made the ultimate sacrifice and support an excellent cause! Find out more and register HERE. WOD… Read more »

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4-24-17

Big shout out to all four of our teams that competed in the Team SuperFit this weekend and a huge thanks to all the homies that came out to show their support! WOD 1) Weightlifting 3 Rounds for Total Reps:  1 Minute MAx Effort Squats 155/115# Rest 2 Minutes 2) Metcon 21-15-9 reps for time… Read more »

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CrossFit WOD Raleigh& Durham 4-21-17

WOD 1) Weightlifting  10 Minute EMOM: 2 Hang Snatches (full squat) 96/65# 2) Metcon 3 Rounds For Time: Run 400m 20 KB Snatches (alternating arms) 24/16kg RX+: 4 Rounds

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CrossFit WOD Raleigh & Durham 4-19-17

I received the opportunity to give a little back to my alma mater yesterday in the form of some strength and conditioning consulting work with the UNC football team! Looking forward to working with the great program and staff there! WOD 1) Gymnastics  3 Rounds For Quality of Movement: 1:00 Hollow Arch Swings :30 Rest… Read more »

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CrossFit WOD Raleigh and Durham 4-18-17

WOD 1) Weightlifting EMOM for 10 Minutes: 2 Push Jerks 135/95# 2) Metcon 3 Rounds For Time 50 Double Unders 15 Push Jerk 95/65# 15 Toes to Bar

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