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Upside Down And Heavy

4
Apr

Upside Down And Heavy

GREAT WORK TO EVERYONE WHO CAME OUT
FOR CROSSFIT TOTAL SATURDAY!

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

WOD for Monday 040510 — Click Here For Today’s Schedule 
Handstand Pushups 
4 Sets of Max Reps
–Rest–
For Time:
30 DB Push Press/Jerk (as heavy as possible)
40 Dynamic Pushups
50 Pullups

Post Number of Reps and Time to Comments
This week’s strength segments will focus on max rep bodyweight movements.   Scale accordingly with appropriate HSPU progressions for max effort.  Rest appropriately between sets to be able to perform max effort attempts.   

In the metcon, use a heavy load for the DB overhead movement.  You can go from shoulder to overhead in any manner or combination you choose (press, push press, or jerk).    For dynamic pushups, your hands must leave the ground after your elbows reach full extension. 

ENDURANCE WOD tonight at 6pm!

Run: 3 X 400 meter sprints.  5 minute recoveries
or
Row: 3 X 500 meter sprints: 5 minute recoveries

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)

CrossFit Total Results!  (biggest lifts in italics)
Men
Lightweight (under 185lbs)
Bill LeFew — Total – 910# 350/155/405
John Hill — Total – 905# 320/155/430
Sabah Oney — Total – 860# 300/145/415
Matt Holtry — Total – 850# 320/140/390
Ben Hu — Total – 810# 300/135/375
Jeff Lieberman — Total – 762.5# 250/162.5/350
Nemo Nemeth — Total – 745# 255/135/355
Rich Yaxley — Total – 710# 255/125/330
Phil Bost — Total – 640# 245/120/275
Middleweight (186-225lbs)
Dave Velez — Total – 1000# 385/175/440
Peter Haas — Total – 965# 380/180/405
Jarrod Gatewood — Total – 875# 325/155/395
Dave Vanie — No Total 375/175/-
Corey Booker — No Total 375/145/-
Heavyweight (225lbs+)
Stewart Peter — Total – 1170# 425/220/525
 
Women
Short (5’4″ and under)
Kelli McLaughlin — Total – 525# 205/75/245
Beatrice Yaxley — Total – 395# 135/75/185
Tall (over 5’4″)
Liz Selbst — Total – 575#  200/105/270
Sara Couch —  Total – 537.5#  215/77.5/245
Melinda Bomar —  Total – 487.5#  5/72.5/235
Holly Baker —  Total – 482.5#  185/77.5/220
Rachel Franke —  Total – 452.5#  150/82.5/220
Erin McKee —  Total – 437.5#  160/77.5/200
Lindsay Hill — Total – 345#  -/90/255

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