Call Us: (919) 907-1233

Lucky 7

9
Jun

Lucky 7

Need a gift for Dad for Father’s Day?  Click here!

Refer a friend to one of June 22nd Foundations Class
and we’ll give you ONE MONTH FREE!

WOD for Thursday 061010 – Click Here For Today’s Schedule 
Deadlift
Warmup:  Perform 5 reps @ 40%, 50%, 60% 1RM
Work Sets:  2 sets of 3 Reps @ 75% and then 1 set of max reps @ 75%
–Rest–
4 Rounds For Time:
7 DB Cleans (35/22)
7 Jumping Squats (no DB)
7 DB Hang Power Clean (35/22) 

Post Deadlift Loads and Metcon Time to Comments
For the strength segment, you will do three warmup sets for the Deadlift followed by three work sets at 75% 1RM.  Note that the third work set is actually performed for max reps at 75% 1RM.  .  Use common sense and good judgement for all lifts.  When in doubt, live to lift again another day.  Bar should come to rest on the floor between reps…no bouncing. 

For the Metcon, use a DB load that allows for proper movement execution…..no curling the DB’s!    

ENDURANCE WOD tonight at 6pm!  Bring a stopwatch (there are still Gymboss Timers available for $10)
Run:
3 Rounds of 200m + 400m+ 600m Sprints
Rest the exact time it takes you to do each interval in each set.
EX. 200m run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.

*SURVEY QUESTION OF THE DAY*
Who’s down for a CrossFit Durham pool party/paleo potluck?  Please post answer to comments

Upcoming FOUNDATIONS Classes
Starting June 22nd (Tues/Thurs @7pm) — Only 4 spots left!
Starting July 13th (Tues/Thurs @7pm)

Upcoming Events
Gymnastics Seminar — Saturday, June 19th
70’s Big Challenge — Saturday, June 26th 

Oh no!
[youtube]http://www.youtube.com/watch?v=c99fKwte_-4&feature=player_embedded[/youtube]

Leave a Reply