Benchmark WODs | CrossFit Durham - Part 2
410 W Geer St, Durham, NC 27701 (919) 907-1233

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Benchmark WODs

Toy Soldiers

Don’t forget we have a special Pullup/Muscle Up Session this Sunday morning at 9am! If you’re still struggling to get pullups, COME! If you have pullups and dips, but no Muscle Up, COME! This class is for you and you will walk away with a plan to make these basic movements
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CrossFit Open 15.1/15.1a

WOD AMRAP in 9 minutes: 15 Toes to Bar 10 Deadlifts (115/75) 5 Power Snatch (115/175) In 6 minutes from 9:01 to 15:00: Establish 1RM Clean and Jerk Scaled Version: AMRAP in 9 minutes: 15 Hanging Knee Raises 10 Deadlifts (85/55) 5 Ground to overhead (85/55) In 6 minutes from 9:01 to 15
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Straight Up

Curious about learning self-defense and want the ultimate intro? Already a Kravist who wants to see what’s in store as you level up? Join us today at NOON for COLORS OF KRAV! Molotov Mitchell will be teaching techniques from Level 1 through Black Belt. $20 or… FREE FOR BOTH OF YOU IF
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Need You Tonight

Valentine’s Day Challenge TOMORROW!  Bacon Bowls are on the line for the victors! WOD Strength: Back Squat 1-1-1 @95% 1RM Metcon: Complete as many reps as possible in 7 minutes following the rep scheme below: 135 pound Clean and jerk, 3 reps 3 Toes-to-bar 135 pound Clean and jer
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WOD Strength: Back Squat 1-1-1 @95% 1RM Metcon: Complete as many reps as possible in 7 minutes following the rep scheme below: 135 pound Clean and jerk, 3 reps 3 Toes-to-bar 135 pound Clean and jerk, 6 reps 6 Toes-to-bar 135 pound Clean and jerk, 9 reps 9 Toes-to-bar 135 pound Clean a
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Head To Toe

Krav Maga officially kicks off this weekend!  Fridays at 7:30pm and Saturdays at 12:30pm! WOD: Strength: Take 20 minutes to make up a missed strength session from the past week. Metcon: “Diane” 21-15-9 Reps For Time: Deadlifts (225/155) Handstand Pushups
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Open Your Heart

Krav Maga kickoff this Saturday at 12pm!   FREE CLASS!  You should try it!  WOD Skill/Strength: Take 20 minutes to make up a missed skill or strength segment from the past week. Metcon: “Elizabeth” 21-15-9 Cleans (135/95) Ring Dips *Note that these are Cleans, NOT Power Cl
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Holding Back The Years

Nutrition Seminar and Challenge kick off TODAY at noon!  Just show up to hear Dr. Peters and Coach Lindsay! WOD Skill/Strength: Take 20 minutes to make up a missed skill or strength segment from the past week. Metcon: “Cindy: AMRAP in 20 minutes: 5 Pullups 10 Pushups 15 Air Squa
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Hard Knock Life

Nutrition Challenge kicks off on January 24th at noon with a seminar from Dr. Stew and Coach Lindsay! WOD Skill/Strength: Take 20 minutes to make up a missed skill/strength segment from the past week. Metcon: “Annie” 50-40-30-20-10 Reps For Time: Double Unders Situps
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Broken Wings

WOD Push Press 3-3-3-1-1-1 As heavy as possible Metcon: Open WOD 14.1 Complete as many rounds and reps as possible in 10 minutes of: 30 double-unders 75-lb. power snatches, 15 reps
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