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CrossFit WOD Raleigh and Durham 5/19/17

WOD 1) Weightlifting 10 Minute EMOM: 2 Power Cleans @135/95# (Reps should be smooth and fast, scale as necessary) RX+: 155/115# 2) Metcon 21-15-9 Power Clean 95/65# Wallball 20/14# RX+: 135/95#, 30/20#

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CrossFit WOD Raleigh and Durham 5/17/17

2007 Email received… “I’m sorry to tell you by email but I don’t know how else to get in touch with you. Frank was killed today by an IED (Improvised Explosive Device). I don’t know what I’m going to do. Please call me as soon as you can.”  I sat in that tent in Kuwait… Read more »

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CrossFit WOD Raleigh and Durham 5/16/17

Congrats to Coach Ryan and Kija on getting married this past weekend! Wishing y’all a fun and safe honeymoon and can’t wait to have you back at the gym with us!  WOD 1) Weightlifting 10 Minute EMOM: Push Jerk x 5 @95/65#(keep reps smooth and fast) 2) Metcon 4 Rounds for Time of: 400m Run… Read more »

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CrossFit WOD Raleigh and Durham 5/15/17

You have until this Thursday to register for this year’s To The Lost Memorial Day Hero WOD and ensure that you receive your Event Tshirt! Register Here! WOD 1) Weightlifting 10 Minute EMOM: Back Squat x 5 @135/95# (Scale weight as necessary to keep reps smooth and fast) 2) Metcon “Fran” 21-15-9 Thrusters 95/65# Pull-ups … Read more »

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CrossFit WOD Raleigh and Durham 5/12/17

WOD 1) In 15 Minutes, Establish a 5rm Hang Power Snatch and Power Clean (from the floor) for Total weight. 2) Metcon For time: 100-ft. Double KB walking lunge 24/16kg 80 double-unders 40 wall-ball shots 15 Strict pull-ups 40 wall-ball shots 80 double-unders 100-ft. Double KB walking lunge 24/16kg RX+: 100 DU’s, 50 WB’s, 10… Read more »

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CrossFit WOD Raleigh and Durham 5/10/17

Get registered for this year’s “To The Lost” Memorial Day Hero WOD by May 18th to ensure you receive your event T Shirt the day of the event!  Register Here! WOD 1) Gymnastics  3 Rounds of: 1:00 Max Effort V-ups :30 Rest  1:00 Max Effort Strict Toes to Bar :30 Rest 1:00 Max Effort Plank… Read more »

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CrossFit WOD Raleigh and Durham 5-9-17

Regionals gear remains available for preorder now through May 22nd! Orders yours today to have in time to rep Sua Sponte for Regionals in Atlanta on June 2nd-4th! WOD 1) Weightlifting  Establish a 5rm Split Jerk 2) Metcon Run 800m then… 12 rounds of: 4 HSPU 8 Pullups 12 Air Squats *20 minute time cap… Read more »

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CrossFit WOD Raleigh and Durham 5-8-17

WOD 1) Weightlifting 3 Rounds of 1 Minute Max Effort Back Squat @185/135# 2 Minutes Rest 2) Metcon 15:00 AMRAP: Run 400m 20 OHS 45/35# 10 Burpees Over Box 24/20″ (regionals standard) RX+: 65/45# Do Work…

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CrossFit WOD Raleigh and Durham 5-5-17

Regionals gear will remain available now through May 22nd for preorder in the online store! We’d love to have as many homies as possible come down to Atlanta this year to support the athletes, experience the competion and rep Sua Soonte! 1) Weightlifting Establish a 5rm Power Clean 2) Metcon 3 Rounds for Time of:… Read more »

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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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