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

WOD for 120910

Carolina Fitness Challenge is Saturday!

WOD for Thursday 120910 – – Click Here For Today’s Schedule 
Ring Pushups

5 sets for max reps
–Rest–
21-18-15-12-9 For Time:
Power Clean (135/95)
Wall Ball (20/12)
Knees To Elbows

Post Pushup Reps and Metcon Time to Comments
For the strength segment, you will do 5 sets of max reps pushups on the rings.  Scale as necessary by going to your knees or using a band. 

ENDURANCE WOD tonight at 6pm!
Run: 25min Hill Climb, 4-8% ave Grade.
Row: 20min, Damper between 5-8, Hold WATTS @ 50-120 above bodyweight.

Upcoming Events
Carolina Fitness Challenge - Sat, December 11
CrossFit Rowing Foundations Certification - Saturday, January 15
Intra-Gym Challenge - January 2011
Durham Indoor Rowing Trials — Sat, February 26th

7 Comments
  1. Mats Reply
    9 HSPUs against the wall, head to floor.
  2. Ashley D Reply
    Reminder for the people who have RSVP'd for Tobacco Road on Saturday - We're going to be out on the patio, so dress warm! They'll have heaters out there for us and we'll be blocked by a wall, but the low for that night is 41, so it will be chilly. At least 41 is warmer than it is right now, but that's still cold. They said if we can't stand it, they'll find a way to squeeze us inside. We just probably won't get to be together.
  3. Brad Reply
    Thanks for putting that all together Ashley! 9 HSPUs, I got lazy and did them straight thru down to a steel 45lb plate.
  4. Barbara T Reply
    I think I left my first sweat angel on the floor today after the WOD. Or perhaps it was just my tears... either way, it was rough :) Guess this serves me right for taking a week off. I have kept up with the HSPUs, but still way scaled. Tonight I'll do 9 (didn't have the energy to do them after class).
  5. Mike K Reply
    awful, awful WOD 18:36 rx
  6. lindsay hill Reply
    I am splitting my hspus for Saturday between today and tomorrow, so I did 15 off the couch, which seems to be a bit lower than a 20 inch box, but felt fine with doing more.
  7. Jed Reply
    9 HSPU WOD 22:06 rx

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