Pineapple Upside Down Cake -- WOD for 100310 at CrossFit Durham, NC | CrossFit Durham
410 W Geer St, Durham, NC 27701 (919) 907-1233

Pineapple Upside Down Cake

Amazing “Grace”, Barbells for Boobs Fundraiser, coming October 23rd.  Register here

WOD for Friday 100110 — – Click Here For Today’s Schedule 
Handstand Pushups

5 sets of 5 reps
AMRAP in 12 minutes:
3 Hang Power Snatch (115/75)
6 Supine Ring Rows
9 KTE  

Post Handstand Pushups and Metcon Rounds To Comments
For the strength segment, you will do five sets of handstand pushups.  Scale as necessary to ensure full ROM.  Do not sacrifice range of motion….modify the movement!  

What did you think of the Benchmark Suprise WOD from yesterday?  Post answer to comments.

Upcoming Foundations Classes
Starting October 19th (Tues/Thurs @7pm)

Upcoming Events
Amazing “Grace” Fundraiser – Saturday, October 23
CrossFit Gymnastics Certification – Sat/Sun, December 4/5
Carolina Fitness Challenge – Sat, December 11 – Registration now open!
CrossFit Rowing Foundations Certification – Saturday, January 15

The 2010 Carolina Fitness Challenge is coming December 11th!
Check out the details:

  1. cke Reply
    typical silly big :)
  2. Charie Reply
    Put On Your Workboots Momma in the books: Charlie 39:25 Raul 39:55 Meghan 46:45 Sarah G 50:20 Diana rocked it on the 1/4 mile burpees but had to abstain from stairs. Sarah D no show
  3. Ashley Reply
    I like Mike's idea from yesterday. Doesn't have to be only benchmarks. It could any WOD. We could also have a day of trainers' choice WODs. :) Each class would probably get a different WOD, but it would be fun. Yay for fun! PS - I am NOT making it up to the gym for FGB today in case anyone besides Mike and Britt were wanting to join. I had a LONG day yesterday and I'm spent! Need some rest!
  4. Mats Reply
    9 rounds with 65 lb snatches. I'm a big fan of the benchmark surprise WOD.

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