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21
May

Ohhhh Yeahhhhh

NC Race For The Triangle — TEAM MELINDA!

Great job to Liz Selbst and Phil Bost at the Bull City Barbell Open yesterday!
THANK YOU to all the volunteers that helped make it happen!

WOD for Sunday 052211Click Here For Today’s Schedule
5 sets
Plank Hold x max time
Rest 60 seconds
Side Plank Hold (each side) x max time
Rest 60 seconds
–Rest–
In teams of two, complete as many Squat Cleans as possible in 20 minutes.
Partner A performs either 3 Muscle Ups or 10 Ring Dips, while Partner B performs as many Squat Cleans as possible.  Score is total number of Squat Cleans completed in 20 minutes.  Use a moderately heavy load.

Post Plank Hold Times and Metcon Reps Completed to  Comments
For the strength segment, when you can’t press anymore use the push press.  When you can’t push press anymore, push jerk.  Rest 3-4 minutes then do it again.  Use 80% of your PRESS 1RM.

This Metcon is a Partner WOD!  Team with someone so that you BOTH use the same loaded bar for the Squat Cleans.  You do not both have to do Dips and/or Muscle Up.

Upcoming Foundations Courses
Starting May 31st – (Tues/Thurs @7pm)
Starting June 28th – (Tues/Thurs @7pm)

Upcoming Events
NC Triangle Race For The Cure – Team Melinda — Sat, June 11th

RIP “Macho Man” Randy Savage
[youtube]http://www.youtube.com/watch?v=7AtDarCLRWQ[/youtube]

Welcome Living Social Voucher Holders!
We can’t wait to meet you!
Please remember that all 4 classes are by appointment only!
Email dave@crossfitdurham.com or call (571) 224-3706 to schedule your workouts.

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