Congratulations to Ross Ackerman for qualifying for The CrossFit Games Quarterfinals. Looking ahead at April 15-21, we will be completing the quarterfinal workouts alongside Ross. April 20th is Festivus. We have three teams and an individual competing. To learn more about Festivus, head to https://festivusgames.com/wods/
If you are ready to begin your fitness journey, book a Free Intro with one of our coaches to discuss your goals and how we can help. Head to https://northdurhamfitness.com/free-intro/ to book.
Monday:
From 0:00-10:00:
For time:
1,600-m run
10:00-20:00:
Build to a 5-rep-max bench press.
Tuesday:
3 rounds for time:
50 sit-ups
30 deadlifts (95/135 lb)
Wednesday:
5 x 2:30 rounds:
10 overhead squats (65/95 lb)
30 lateral hops over bar
Max-calories any machine in the remaining time.
– Rest 2:30 between rounds.
Thursday:
RX
AMRAP 10:
30 walking lunges
6 strict pull-ups
5 KB strict presses/arm (26/35 lb)
Friday:
3 rounds for time:
21 power cleans (105/155 lb)
400-m run
Plank hold for time equal to run time
– Plank hold should be unbroken.
Saturday:
AMRAP 25 with a partner:
20 wall-ball shots (9/10 ft)(14/20 lb)
10 bar muscle-ups
5 wall walk + burpees
– Partners split work as needed.