Tomorrow we send some of CFW’s best athletes to Durham for the Carolina Fitness Challenge. Good luck to all the guys and girls competing!


Miah increases the range of motion of the conventional deadlift by performing deadlifts from the platform. Platform deadlifts are ideal for overcoming difficulties getting the weight off of the floor.


In teams of 2 complete the following for time…

12 Rounds of…
10 Deadlift (135/95)
10 Push Press (135/95)
10 Front Squat (135/95)
* Only 1 bar per team
* When scaling this WOD, scale to the limiting lift.
* i.e. if you can only push press 115 use 115 for all lifts.

Olympic Weightlifting

Push Press+Power Jerk+Split Jerk @ 80% x 4 sets
Snatch below the knee @ 60% x 2 x 3 sets
Clean pulls (pause below the knee, above the knee, mid thigh, then explode upward) x 5 sets

6 thoughts on “Friday Team WOD

  1. Sensei says:

    Good morning all!

    1) I’ve got 5 spaces filled for the Self Defense Course! Get in and get ready for some face bashing, eye gouging, groin kicking, heal stomping, skin ripping awesomeness! Ever use fruit to train eye gouges? yea…..we’ll be doing that.

    2) I’ve got ONE seat still open in the senseimobileofawesome leaving at 5am ON THE DOT from the gym tomorrow morning! Who’s willing to ride with Me, Thomas and Emily and bring their share of Gas $$? Holler at me!

    DO IT!

  2. Cullen says:

    I just made a last minute decision to head up to Durham tonight rather than early in the morning. I’m staying in Cary and there’s room if someone would rather go tonight than early in the morning. I’m going to be leaving Wilmington around 8:30 pm. Just let me know.

  3. Sara Clark says:

    Good job this morning Albert and Ryan! way to push through to the end!!

    To all of you going to Durham- They’re charging me $20 to come watch you, so someone better win 😉

  4. Sensei says:

    Emily Hoffman dropped out on us! So now I’m back to two seats open!

    How many times do I have to say it: SENSEIMOBILEOFAWESOME!!


    Be There!

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