Daily Workouts | CrossFit Durham
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Daily Workouts

WOD for 042617

Segment 1: Power Clean + Front Squat 20 minutes to work up to a heavy single for the day Segment 2: For time: 30 Deadlifts (L1: 225/155 L2: 185/135 L3: 135/95) 30 Handstand Pushups 30 Thrusters (L1: 95/65 L2: 75/55 L3: 55/35) 30 Pullups 30 Power Cleans (L1: 135/95 L2: 105/65 L3: 85/45
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WOD for 042517

Segment 1: Snatch Pull (90%/5) x 3 (95%/5) x 2 Segment 2: Clean Pull (90%/5) x 3 (95%/5) x 2 Segment 3: AMRAP 4 minutes: 30 Power Snatches (95/65) 30 Overhead Squats Max bar-facing burpees in remaining time Rest 4:00 AMRAP 4: 20 Power Snatches (115/85) 20 OHS Max bar-facing burpees in
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WOD for 042417

Segment 1: Power Snatch + Overhead Squat 20 minutes to workout up to a heavy single Segment 2: For Time: 400m Run 26 Hand Release Pushups 400m Run 26 KB Swings (L1: 52/35 L2: 44/30 L3: 35/20) 400m Run 26 Med Ball Situps (L1: 20/14 L2: 14/10 L3: no ball) 400m Run 26 Deadlifts (L1: 155/
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WOD for 042317

Segment 1: 20 minutes to make up segment from the past week Segment 2: With a partner: AMRAP in 16 minutes (alternating minutes): 12 Wall Ball 6 Shoulder to Overhead (L1: 95/65 L2: 65/45 L3: DB 25/15) 6 Pullups (L2: Banded Pullups L3: Ring Rows) Rest 4 minutes AMRAP in 6 minutes: Find
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WOD for 042217

Segment 1: EMOM in 7 minutes: 3 Power Cleans 3 Front Squats 3 Push Jerks (L1: 185/135 L2: 155/105 L3: 105/65) Segment 2: For time: 30 Burpees (L2: 21 reps  L3: 15 reps) Run 400m 15 Push Press (L1: 135/95  L2: 105/75  L3: 75/45) Run 800m 15 Push Press Run 400m 30 Burpees (L2: 21 reps  
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WOD for 042117

Segment 1: Snatch 60%/3 65%/3 70%/3 (75%/3) x 2 (80%/3) x 2 Segment 2: Clean & Jerk 60%/2+1 70%/2+1 (75%/2+1) x 2 (80%/3) x 2 Segment 3: 3 Rounds: 15 Pushups (L1: parallette L2: regular L3: scaled 15 Deadlifts (L1: 245/165 L2: 205/135 L3: 165/105) 15 Broad Jumps 15 KB Swings (L1:
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WOD for 042017

Segment 1: 15 minutes: Muscle Up or Handstand Pushup practice Segment 2: EMOM 10 minutes: Odd: 5 Bar Muscle Ups Even: 10 Handstand Pushups Segment 3: Mobility
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WOD for 041917

Segment 1: Power Clean + Front Squat 60%/2+3 65%/2+3 70%/2+3 (75%/2+3) x 2 Segment 2: Clean Pull 85% x 5 (90%/5) x 3 Segment 3: “4 Rounds: Run 200m 18 Thrusters (L1: 65/45 L2: 45/35 L3: 30/15) 15 Pullups (L2: Banded Pullups L3: 8 Jumping Pullups)
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WOD for 041817

Segment 1: 3 Rounds: 500m Row 400m Run Rest 3:00 between rounds Segment 2: EMOM 10 minutes: Odd: 7 Toes to Bar + 7 Overhead Squats (L1: 115/85 L2: 75/45 L3: 45/30) Even: 7 Bar Facing Burpees + 7 Toes to Bar (L2: 5 reps L3: 5 reps incl. Hanging Knee Raises)
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WOD for 041717

Segment 1: Power Snatch + OHS 60%/2+3 65%/2+3 70%/2+3 (75%/2+3) x 2 Segment 2: Back Squat 60%/5 65%/5 70%/5 (75%/5) x 3 Segment 3: 27-21-15-9: Power Snatch (L1: 75/55 L2: 55/35 L3: 45/25) Ball Slams (L1: 35/25 L2: 25/15 L3: 15/10)
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