Bodyweight Workouts | CrossFit Durham
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Bodyweight Workouts

I Get My Lunch Hour Off

WOD Skills: Jumping Drills Strength: Hang Snatch/Snatch 2-2-2-2 @ 85% 1RM Perform 1 rep of each for each set of 2 with no rest in between, just a reset Metcon: 3 Rounds 21 Calorie Row 15 90 degree Box Jumps (use comfortable height) 9 Power Snatches (115/80)
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What A Severe Suede

WOD Skills: KB high pull and snatch drills Strength: Back Squat 10-10-10-10 @ 60% 1RM Rest 2-3 minutes between sets Metcon; 21-15-9 Kettlebell Snatch (70/52) – total reps, not each hand Double Tap Burpees (see 36 second mark of video above)
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Let The Fun Begin

WOD Skills: Kipping drills Deadlift mobility Strength: Deadlift Test 1RM Metcon: 21-15-9 Clean and Jerk (135/95) Toes to Bar Time cap of 12 minutes
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Coach Lindsay Benchmark

Mark your calendars for our CF Games Viewing Party TOMORROW starting at 5pm! WOD Strength: Take 20 minutes and make up a missed strength workout from the past week. Metcon: “Lindsay” 20min AMRAP: 5 toes to bar 10 push ups 15 KB Swings Round # Power Clean (155/115) So 1st r
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That’ll Make Me Popular

Mark your calendars for our CF Games Viewing Party THIS Sunday starting at 5pm! WOD Skill: Handstand Drills Strength: Press 2-2-2-2 @ 95% 1RM Metcon: For Time: 50 Toes To Bar 50 front rack lunges (155/105) 50 foot handstand walk (sub 50 handstand kickups) 50 ring dips Time cap of 15 m
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It’s My New Thing

Mark your calendars for our CF Games Viewing Party THIS Sunday! WOD Skills: Double Unders Snatch balances Strength: Snatch 2-2-2-2 @ 80% 1RM Metcon: 3 Rounds 10 Deadlift (275/185) 50 Double Unders Bootcamp Workout: Partner Day
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Sit In The Visitors Section

Mark your calendars for our CF Games Viewing Party on Sunday, July 26th! WOD Skill: Handstand Pushup scaling and practice Strength: Deadlift 2-2-2-2 @ 95% 1RM Metcon: For Time: 2-4-6-8-10-12-14-16-18-20 (evens) Jumping Air Squats (with 90 degree turn each rep) 10-9-8-7-6-5-4-3-2-1 Han
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Such A Heartbreaker

Mark your calendars for our CF Games Viewing Party on Sunday, July 26th! WOD Skills: Kipping Pullup and T2B practice Strength: Hang Power Clean/Power Clean 2-2-2-2 @ 85% 1RM 1st rep of each set of 2 is HPC, 2nd rep PC Metcon: 4 Rounds Suicide Run (approx 90ft/90/90/90 – 4x down
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That Was A Good One

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: Teams of 2 2 Total Rounds of 3 Minutes at Each Station, partners trade off during each 3 minute period 1. Row for Calories 2. Prowler Push (50 Meters) 3. Double Unders 4. Bear Crawl (50ft)
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Didn’t You Take Economics?

Join us for Thirsty Thursday TONIGHT at Motorco, 7:30pm!  Nothing formal…just some casual time away from the WOD with you CFD friends! WOD Strength: Deadlift 3-3-3-3-3 @ 85% 1RM Metcon: On the 2 Minute for 20 Minutes 2 Muscle Ups 5 Power Cleans (185/135)
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