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Soft Shell Crab

31
May

Soft Shell Crab

CFD is a sponsor of the 2012 Running of the Bulls 8K TOMORROW!

We are in charge of the aid station at Mile 2 (just down the street from the gym at Geer and Washington) and need 8-10 volunteers to give out water and Gatorade to the runners.  Can you help?  Email dave@crossfitdurham.com for details

WOD for Friday 060112Click Here For Today’s Schedule
Push Press
Establish 1RM
–Rest–
4 Rounds For Time:
50m Backwards Crabwalk
20 1-legged Pushups (video)

Post Push Press Loads and Workout Time to Comments
For the Push Press, take 12-15 minutes to warm up and set a 1RM for the day.  You should work up to the heaviest weight that you know you can get, which is probably more like 98% of your true 1RM.  Do your best to NOT fail on any reps.  It’s ok to leave something in the tank for next time.

For the conditioning workout, alternate which leg to balance on each round.  Take caution moving too quickly on the crabwalks…being careless can lead to a wrist injury, which, obviously, is not what we’re going for here.

ENDURANCE WORKOUT tonight at 6pm!

[youtube]http://www.youtube.com/watch?v=ycmq5uxZQn4[/youtube]

CrossFit For Hope Workout 

Saturday, June 9th from 9-11am! 

Everyone is welcome to participate. 

You can learn more about the event and fundraising for St. Jude Children’s Research Hospital here.

 

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