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

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Benchmark WODs

Enough Is Enough

All classes are ON for Sunday! WOD Strength: Take 20 minutes to make up a missed strength workout from the past week Metcon: Open WOD 15.5 27-21-15-9 reps for time of: Row (calories) Thrusters OR “Nancy” 5 Rounds: Run 400m – yes, run!  even in the snow.  “unkno
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Icemageddon Day 2

All classes are CANCELLED for Saturday but the gym will be open from 10am-12pm! WOD Strength: Take 20 minutes to make up a missed strength workout from the past week Metcon: Open WOD 15.5 27-21-15-9 reps for time of: Row (calories) Thrusters
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Wasn’t Looking For This

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 KB Swings (52/35) 12 Pullups
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Pennies And Dimes For A Kiss

CFD Intramurals registration is OPEN! Read here WOD  Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: Open WOD 15.3 AMRAP in 14 minutes: 7 muscle-ups 50 wall-ball shots 100 double-unders
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Don’t Ask Me I’ll Never Tell

January Kool Aid Clubbers can win a Tour and Tasting at Durham Distillery! WOD Strength: Take 20 minutes to make up a missed strength workout from the past week Metcon: “Christine” 3 Rounds Row 500m 12 Deadlifts (bodyweight) 21 Box Jumps
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Threw A Wish In The Well

January Kool Aid Clubbers can win a Tour and Tasting at Durham Distillery! WOD Strength: Take 20 minutes to make up a missed strength workout from the past week Metcon: Open WOD 15.4 Complete as many reps as possible in 8 minutes of: 3 handstand push-ups 3 cleans (185/125) 6 handstand
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WOD for 010315

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week or play. Metcon: “Jackie” Row 1000m 50 Thrusters (45/33) – don’t drop empty bars! 30 Pullups
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2016 Open Prep WOD 1

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week or work on an Open needed skill. Metcon: Open WOD 14.1 AMRAP in 10 minutes: 30 double-unders 75-lb. power snatches, 15 reps
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Christmas Day 2015

Merry Christmas!  WOD today is at 12pm with Coach Lori! WOD “The Grinch” 12-11-10-9-8-7-6-5-4-3-2-1 Reps For Time: Deadlift (225/155) Ring Dips Wall Ball (20/12)
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12 Days of Xmas 2015

Merry Christmas Eve! CFD’s 12 Days of Xmas WOD Perform like the song.  1 burpee pullup, 2 deadlifts and 1 burpee pullup, 3 KTE 2 deadlifts and 1 burpee pullup, etc 1 – Burpee Pullup 2- Deadlifts 3- Knees to Elbows 4- Wall Ball 5- Kettlebell Swings 6- Box Jumps 7- Push Pres
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