410 W Geer St, Durham, NC 27701 (919) 907-1233

Holding It Up

ASHLEY’S GOING TO REGIONALS FUNDRAISER!
Saturday, April 17th, 12pm-3pm!

We’re giving you ONE MONTH FREE when you
refer a friend to our upcoming 
Bootcamps starting April 12th!!

WOD for Wednesday 040710 – Click Here For Today’s Schedule 
Ring Pushups
4 Sets of Max Reps
–Rest–
For Time:
75 overhead Squats (95/65)
Run 200m every time you have to stop to rest

Post Time to Comments
This week’s strength segments will focus on max rep bodyweight movements.   Rest appropriately between sets to be able to perform max effort attempts. 

Choose a load for the Overhead Squat that allows you do perform the movements properly with as little rest as possible.  To maximize power output and intensity, consider using just 35% of your Overhead Squat 1RM.     

*SURVEY QUESTION OF THE DAY*
Read this.  Are you coachable?  Post answer to comments

EVENTS @ CROSSFIT DURHAM
Ashley’s Regionals Fundraiser– Saturday, April 17th
Womens Self Defense Seminar – Saturday, April 24th
Whole9 Nutrition Workshop — Thursday, May 6th — 9 spots left!

Upcoming FOUNDATIONS Classes
Starting April 20th (Tues/Thurs @7pm)
Starting May 11th (Tues/Thurs @7pm)

Bootcamps – Starting April 12th
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)

Whole 9 Nutrition Seminar, Thursday, May 6th! Be there!!

6 Comments
  1. Matt H Reply
    strength portion: ring pushups 1. 35 2. 15 3. 15 4. 15 had to do a different WOD, since my legs are still beat down. There will be no jumping or running for a bit....I'm not too disappointed about this 30 sec row 15 pullups 10 ring dips 7 rounds: 19.06
  2. Jeff Reply
    pushups - 30, 17, 19, 11 WOD - 7:25 RX'd
  3. Ashley D Reply
    great job to the 8:30 class. NOT. no one was there! haha. that's okay though b/c i got to work on my muscle-up and see how great i am at not being able to do one. the 11:30 class rocked it. great job on the ovs you guys! my wods: 1) 5 x 7 hspu 2) 3 x 12 deadlifts w/snatch grip. used 135# first set, but dropped down to 115# for the last two sets. that's a killer grip. 3) find 3 rep max on ovh squats. 155# - pr! 4) run 600m - first 200m @ 60%/second 200m @ 100%/third 200m @ 60%. rest 4 x longer than run. once again, eyeballed distance at lake lynn. i tried to be as accurate as what i could be. everyone looked at me like i was crazy. 1:46, 1:38, 1:41, 1:44
  4. lindsay hill Reply
    in 3 wednesdays i will be there all the time...830ing it up, watching you do muscle ups!!
  5. Ashley D Reply
    if i continue to do what i'm doing you'll be watching me not do muscle-ups. wah, wah, waaaah. *gong sound*
  6. Phillip B Reply
    This WOD was bad ass. For once, I scaled appropriately (65lbs) and finished a little under the 7 minute mark with two runs. Ring push ups are no joke especially if you go full range of motion. I can blast through floor push ups as if my name was 'Nemo', but get me on the rings and I'm butter.

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