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Bodyweight Workouts

Like A Piece Of Iron

Nutrition Q&A Session Saturday, July 23rd, 12-1pm WOD for Sunday 071011 – Click Here For Today’s Schedule Skill: Iron Cross Progressions –Rest– AMRAP in 20 minutes: 5 Front Squats (135/95) 10 Ring Dips Box Jumps (24/20) Post Metcon Rounds to Comments For the skil
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Up And Over

WOD for Friday 070811 – Click Here For Today’s Schedule Snatch Perform 15-18 full snatches focusing on good technique –Rest– As many rounds as possible in 10 minutes: 2 Deadlifts (60% 1RM) 10 Plyo Push Ups *Perform a plyo push up by placing one hand on a 45 lbs plate
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"Glass" Ceiling

The Bull City Barbell Club is getting started! If you’re interesting in training with the inaugural group email dave@crossfitdurham.com.  Training will take place Saturday (8-9am), Monday and Wednesday (7-8:30pm) beginning this Saturday, July 9th. WOD for Thursday 070711 –
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Triple Max

There will be a Team Hero WOD tomorrow at 10am! All other Monday classes are cancelled. WOD for Sunday 070311 – Click Here For Today’s Schedule Skill: Coach’s Choice –Rest– 5 Rounds for Max Reps 40 seconds Toes To Bar – Rest 20 seconds 40 seconds HSPU 
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Drill Sergeant

July Paleo Potluck Party — Details coming soon! WOD for Wednesday 062911 – Click Here For Today’s Schedule Parallette Pushups 75 Strict Reps –Rest– 21-15-9 Reps For Time: DB Thruster (40/25) 6 Count Burpees (with a strict pushup) Post Metcon Time to  Comments F
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Squat Pyramid

WOD for Tuesday 062811 – Click Here For Today’s Schedule Back Squat 10-1-10-1-10-1 –Rest– For Time: Run 800m 30 Muscle Ups Run 800m Post Back Squat Loads and Metcon Time to  Comments For the strength segment, alternate between sets of 10 reps (approx. 40% 1RM) and a
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Ring Play

NEW BOOTCAMPS START TOMORROW! WOD for Sunday 062611 – Click Here For Today’s Schedule Skill:  Rings –Rest– In teams of two, complete 10 rounds for time of: 10 Thrusters (115/75 lbs.) 10 Pullups Run 400m Post Team Time to  Comments For the workout, teammates must alte
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Cat Skins

NEW BOOTCAMPS START MONDAY! WOD for Thursday 062311 – Click Here For Today’s Schedule Skin the Cats Perform 2 on the minute for 10 minutes –Rest– 5 Rounds For Time: 15 Power Clean (135/95) 30 Abmat Situps Post Metcon Time to  Comments For the skill segment, perform t
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Six Count Burpees

NEW BOOTCAMPS START MONDAY! WOD for Tuesday 062111 – Click Here For Today’s Schedule Burpees Perform 50 strict “6-count” burpees Watch here –Rest– 8 Rounds with 1 minute rest b/t rounds: Run 200m 10 Pullups Post Metcon Time to  Comments For the skill segm
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All Muscled Up

Shoulder Health and Rehab Clinic next Saturday at Noon with Coach Stew! WOD for Wednesday 061511 - Click Here For Today’s Schedule Muscle Ups Attempt 3 reps on the minute for 10 minutes –Rest– 30-20-10 Rep Rounds For Time: Burpees Wall Ball (20/12) Run 400m at the start of
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