Time: 9 pm
Location: Eddie Smith Field House

WOD:
3 rounds for time
Run 200m
25 pushups
Run 200m
25 squats

Scale pushups and squats as needed



Results
Nathan 7:46
Devin 8:16
Matt 9:15
Raj 9:20
Joey 9:32
Anna H 9:52
Leslie 10:29
Brittany 10:43
Marshall 10:53
Natascha 12:40

Official group workouts will but put on hold starting this Tuesday, November 24th, and then resume on Monday, November 30th. There are two bodyweight WODs and one weighted WOD below, and you guys can do it whenever you get the time and post your times through comments. In addition, we suggest selecting one of the many WODS we have done previously and attempting to beat that time or doing a workout from the main Crossfit website. As always, if you guys feel like switching it up, do some yoga or play sports. All activities count as long as you do it with maximum intensity and never let your body plateau. Hope all of you guys have a wonderful Thanksgiving Break!


I. Bodyweight WOD 1
Complete for time:
5 rounds of:

15 vertical jumps ( jump as high as you can, land and do it again),
15 push-up
15 situps

II. Bodyweight WOD 2
This bodyweight combines running with isometric exercises. If you have any questions on how to do the exercises in between the running, click here.

Run 400m
Wall Sit
Run 400m
Plank
Run 400 m
6 inches
Run 400 m

II. Weighted WOD

This WOD is straight from the Crossfit website. If you have any questions on how to do any of the excercises, click here.

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.
(Source:Crossfit March 3, 2008)

Time: 9pm
Location: Eddie Smith Field House

WOD:
(changed due to weather, everything will be inside the field house)
For time:
20 leg touches
30 pushups
40 squats


Run 800m

20 leg touches
30 pushups
40 squats

Subtract 5 reps from each set for Level 2. Subtract 10 for Level 1. Scale further as necessary.

"If you don't get nervous before your workouts, you're not training hard enough."

Results:
Kevin: 7:45 (Level 1, subbed leg touches for pull-ups)
Eric: 12:59 (Level 1, subbed leg touches for pull-ups)
Nicolette: 14:45 (Level 1, second round did 10,20,30 reps)

Time: 5PM
Location: Field House

WOD:
In teams of two, AMRAP in 20 minutes:
30 Partner bench presses
2 Piggie-back stairs
30 Mountain climbers
30 Sit-ups

“Pain is weakness leaving the body.”
- The Marines

Results
Matt, Chris 6 rounds
Nathan 5 rounds + push-ups (compeleted solo, same reps)
Nicolette - 3 rounds ( completed solo, 15 push-ups)

Location: Anywhere
Time: Anytime

WOD:

Deadlift 1-1-1-1-1-1-1 reps

Find what you think is your 90% one rep max then start the WOD. Increase weight with each set, if possible. This should be a heavy exercise, so be sure to warm up sufficiently beforehand.

Time: 9 pm
Location: Eddy Smith Field House

WOD: Teams of two will complete a total of:

Level 3
50 Assisted Handstand Push-ups
50 Partner Squats
50 Partner Push-ups
500 Meters of Wheelbarrow

Level 2
40 Assisted Handstand Push-ups
40 Partner Squats
40 Partner Push-ups
400 Meters of Wheelbarrow

Level 1
30 Assisted Handstand Push-ups (scale to handstand holds if needed)
30 Partner Squats (scale to hand hold squats if needed)
30 Partner Push-ups (scale to knees if needed)
300 Meters of Wheelbarrow

I'm really excited about this WOD, it should be a lot of fun. I want to reiterate that these numbers are for you and your partner combined, meaning that you only have to complete 50 Handstand Push-ups between the two of you if you are doing Level 3. Just to be clear, you can split the reps between you and your partner any way you like (Ex. If we have to do 50 partner squats, I can do 10 and my partner can do 40). Hope to see you guys out there!

Results:
This was a difficult WOD, as those who participated can attest. I was really happy with everyone's effort and attitude.
David and Nicoletta (L2 w/ 300m wheelbarrow ) 27:21
Leslie and Anna (L3 w/ 300m wheelbarrow) 25:10
Juan and Judd (L3) 22:32

Hey ya'll, on December 12th CrossFit Durham is having a CrossFit challenge for all CrossFitters in the state of North Carolina. It will be a very challenging task to take on, and is a hopper challenge, meaning any workout and any rep scheme could be pulled. It's $50 for competitors and $20 for spectators. The prices include a t-shirt and cookout afterward, the remaining money goes to the Wounded Warrior Project which is a great organization helping injured service men and women. As of now we have at least one person entering, if anyone else is interested talk to one of the leaders and let us know! Meantime here is the link:

http://crossfitdurham.com/upcoming-events/

Time: 9 pm
Location: Eddy Smith Field House

20 Minutes for Distance. The athlete will perform the prescribed exercises every 30 seconds and then proceed running.

Level 3:
10 Pushups
10 Squats

Level 2:
8 Pushups
8 Squats

Level 3:
5 Pushups
5 Squats

This will work on your VO2 max as well as your cardiovascular endurance because we will be working using the Tabata cycle. This will also allow you to gain explosiveness through your entire body namely your legs because of the increased effort that one will have to use in order to perform the squats after running. Best of luck to all, look forward to seeing you out there.


Results: There will be no numbers posted but I must say that everyone who came out gave it their all, got a great workout and had a great time, thanks to all of you who were able to make it tonight.
Freddy
Tracy
Matt Hodges
Will
Caitlin
Nicolette

Time: 9 pm
Location: Belk Track

WOD:
50 double unders
50 burpees
500 meter run

Results:
Matt 8:30
Freddie 13:07
Brittany 15:23
Natascha 18:58

Time: 9 pm
Location: Eddie Smith Field House

WOD:

5 rounds for time of:
20 sit ups
20 meters bear crawl
20 push ups
20 meter sprint

You can scale to 15 or 10 reps of each or scale individually.

Results
David 7:48
Leslie 7:48
Shannon 7:28
Freddie 7:04
Anna H. 8:11 (knee pushups)
Julian 8:20
Matt H 6:28
Raj 8:35
Mat M 10:30
Kathryn 11:09
Jordie 7:30
Brittany 8:33 (knee pushups)
Natascha 8:44 (knee pushups)

Time: 5PM
Location: Belk Track

WOD:
In groups of 3, AMRAP in 20min:
100m Piggy-back run
30 Sit-ups
10 Three-man weaves

Due to a wrestling meet being held at 4PM, we will meet at the Belk Track rather than in the Field House. It should be a beautiful day!

Results
Matt & Jason B. 7 2/3
Nathan & Devin 7
Shannon 9 2/3 (AMRAP in 20 min of 10 push-ups, 20 dips, 30 sit-ups)

Location: Anywhere
Time: Anytime

WOD: "Eva"

Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

Straight from the CrossFit mainpage. This one is brutal! I would suggest doing it at Rams, if possible.Also, check out this crazy video from the 2009 CrossFit Games. I have spoken to a few other universities (Purdue, Louisville, Arizona, Furman, etc.) about doing a Collegiate CrossFit Games next year, so start training for 2010.

Time: 9 pm
Location: Eddie Smith Field House!

WOD: "Ten and Done"

Preform max reps in 2 minutes of:
Lunges
Jump Rope (double unders)
Push-ups
Wall ball shots
Sit-ups

10 seconds will be allotted to switch between stations and record reps.
We will do a little warm up beforehand then explain the movements involved. Get ready for the wall balls and jump ropes!

Results: Lunges, Double unders, Push-ups, Wall ball shots, Sit-ups

Anna: 78, 120(single jumps), 60k, 40, 65
Natascha: 55, 13, 101k, 36, 72
Matt: 79, 27, 49, 59, 78
Joey: 79, 19, 57, 59, 60
Freddie: 92, 17, 68, 53, 81

Time: 9 pm
Location: Eddie Smith Field House!

WOD:In teams of two, complete for time:

Level 3
100 Clapping Push-ups
100 Partner Squats (or 400 regular squats)
200 Dips

Level 2
70 Clapping Push-ups (or 140 Push-ups, scale to knees)
70 Partner Squats (or 250 regular squats)
140 Dips

Level 1
50 Push-ups (scale to knees)
100 Squats
100 Dips

Get ready for a good old fashioned soaking, by sweat and rain.

Time: 9 pm
Location: Belk Track

WOD:
Complete for time:

Due to inclement weather the workout was modified:

Run 400m
100 pushups
Run 400m backwards
100 squats
Run 400m
100 situps
Run 400m backwards

Thanks for coming out tonight guys. You guys all did a great job, and how much fun was working out in the rain?

Results:

Matt Hodges-18:25
Shannon-18:36
Matt M-18:53
Joey-19:05
Brittany-22:29 (scaled push ups)
Natascha-25:21 (scaled push ups)