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Speed Deads

25
May

Speed Deads

CFD is a sponsor of the 2012 Running of the Bulls 8K on Saturday, June 2nd!

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 Saturday 052612Click Here For Today’s Schedule
Deadlift
12 sets of 1 rep @65% 1RM
Rest no more than 60 seconds between sets
–Rest–
AMRAP in 8 minutes:
8 Parallette or Ring Pushups
8 Toes To Bar

Finisher:
KB Swings
4 sets of 25 reps
(try it with bands)

Post Deadlift Loads and Workout Rounds to Comments
The goal is to move the weight as quickly as possible for each attempt.  There should be no “grinding” of any reps.  If you cannot perform all of your reps at this speed then you need to use a lighter load…regardless of whether you’re at 65% or not.  Make sure you watch the video below.

For the conditioning workout, use Ring Pushups if you can, parallettes if you must for the pushups.  Scale toes to bar to knees to elbows as needed.

As a finisher, perform 4 sets of 25 reps of “banded” KB Swings.  These should be very fast and will totally finish off your hamstrings.  The band will ensure that you open your hips!  Video

COMMUNITY WORKOUT today at 11am!  Bring your friends!

OPEN GYM today from 11-1:30pm! (11am – noon in the “green room.  12-1:30pm in the “main” room)

Westside Barbell Speed Pulls
[youtube]http://www.youtube.com/watch?v=FNHEoQRsl7E[/youtube]

Memorial Day Weekend Schedule
Saturday – Regular schedule
Sunday – Regular schedule
Monday – 9am and 10am (open to everyone)

[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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