Benchmark WODs | CrossFit Durham
410 W Geer St, Durham, NC 27701 (919) 907-1233

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Benchmark WODs

Designed To Fill Your Mind

Regular schedule this weekend.  Monday WODs at 9am and 10am only for all athletes! WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: “Nancy” 5 Rounds Run 400m 15 x OHS (95/65)
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Fight Gone Bad

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: “Fight Gone Bad” Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20″ box (Reps) Push-press, 75 pounds (Re
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Graduation 2015

Happy Graduation to all our CFD grads!  We’re proud of you! WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: “Cindy” AMRAP in 20 minutes: 5 Pullups 10 Pushups 15 Air Squats
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Dry Your Tears

Our new 7 week programming cycle started Monday!  Here’s the template WOD Strength: Rope Climbs and Handstand Pushups Take 20 minutes to practice either or both skills Metcon: “Jackie” Row 1000m 50 Thrusters (45/33) 30 Pullups  Time cap of 12 minutes
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Make Your Behind Move

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: “Annie” 50-40-30-20-10 Reps for time: Double Unders Situps
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Festivus For The Rest Of Us

Good luck to all the CFDers competing at the Festivus Games today! WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: “Nicole” Complete as many rounds in 20 minutes as you can of: Run, 400 m Pull-up Max Set
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Feel The Vibration

Clean and Jerk Fundamentals Class TODAY at 11am! WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: “Helen” 3 rounds for time: Run 400m 21 Kettlebell Swings (52/35) 12 Pullups
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It’s About That Time

WOD  Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: “Jackie” For Time: Row 1000m 50 Thrusters (45/33) 30 Pullups
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Freak Me

Pullup, Muscle Up, Rope Climb Session this morning at 9am with Dave! WOD Strength: Take 20 minutes to make up a missed strength segment from the past week. Metcon: “Christine” 3 Rounds Row 500m 12 Deadlift (bodyweight) 21 Box Jumps (20″)
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Joyride

Olympic Weightlifting Class today at 11am! WOD Strength: Take 20 minutes to make up a missed strength segment from the past week. Metcon: “Nancy” 5 rounds for time of: Run 400m 15 Overhead Squats (95/65)
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