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Get ‘Em Dialed In


Get ‘Em Dialed In


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WOD for Wednesday 121510 — – Click Here For Today’s Schedule 
Clean & Jerk

On the minute, for 12 minutes:
3 Power Cleans (85% 1RM)

Post C&J Loads and Metcon Load to Comments
For the strength segment, you will do 12 Cleand and Jerks.  Progressively add weight up to a comfortable “working” weight.  You should not really miss anymore than 3-4 attempts.  Use good sense and judgement for all lifts.  When in doubt, live to lift again another day.  Cleans should be received in a full front squat. 

For the Metcon, go heavy and focus on performing your Power Cleans with perfect form.  Do not add extra metcon work during the rest periods.  This is a technique WOD.   

Upcoming BootcampsStarting January 10th — SAVE 10% before 12/31
CrossFit Bootcamp – (M/W/F @6:15am)

CrossFit Bootcamp – (M/W/F @7:15am)
CrossFit Bootcamp– (M/W/F @6:00pm)
Weight Loss Bootcamp– (M/W/F @7:00pm)

Upcoming Events
CrossFit Rowing Foundations Certification – Saturday, January 15
Intra-Gym Challenge – January 2011
Durham Indoor Rowing Trials — Sat, February 26th

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