Daily Workouts | CrossFit Durham
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Daily Workouts

WOD for 052517

Segment 1: For Time: 21-15-9: DB Snatch (Rx: 50/35 S1: 35/20 S2: 25/15) Ring Dips (S1: Bar Dips S2: Pushups) Segment 2: Mobility
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WOD for 052417

Segment 1: Clean (Mid Thigh Hang) 60%/4 65%/4 70%/4 (75%/3) x 3 Segment 2: Front Squat 79%/5 85%/1 79%/5 87%/1 79%/5 89%/1 Segment 3: EMOM 16 minutes: A) 12 KB Front Rack Lunges (52/35) B) 12 Deficit Pushups (stacking plates) C) 12 DB Box StepUps (20/16) D) 50s Plank Hold (on elbows)
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WOD for 052317

Segment 1: “Helen” 3 Rounds: 400m Run 21 KB Swings (52/35) 12 Pullups Segment 2: EMOM 16 minutes: Odd: 15 Wall Balls (20/14) Even: 6 Bar Muscle Ups Scale reps as needed to complete each cycle in less than 40 seconds
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WOD for 052217

Segment 1: Snatch (Mid-Thigh Hang) 60%/4 65%/4 70%/4 (75%/3) x 3 Segment 2: Back Squat 79%/5 85%/1 79%/5 87%/1 79%/5 89%/1 Segment 3: 3 Rounds: 10 Power Cleans (Rx: 135/95 S1: 95/65 S2: 65/45) 10 Front Squats 10 Jerks 50 Double Unders (S1: 35 DUs S2: 50 Singles
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WOD for 052117

Segment 1: Take 20 minutes to make up any missed segment from the past week Segment 2: 125 chest-to-bar pull-ups w/ teammate in hang 100 toes-to-bars w/ teammate in hang 100 dumbbell snatch (50/35)
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WOD for 052017

Segment 1: “Fight Gone Bad” 3 Rounds: 1:00 at each station: Wall Balls (20/14) Sumo Deadlift High Pull (75/55) Box Jumps (20″”) Push Press (75/55) Row for Calories Rest
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WOD for 051917

Segment 1: Clean & Jerk 65%/3+1 70%/3+1 75%/3+1 80%/3+1 (85%/3+1) x 2 Segment 2: 3 Rounds: Run 400m 21 Burpees
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WOD for 051817

Segment 1: 21-15-9: Muscle Ups (S1: Assisted MUs S2: Pullups (assisted as needed) Single arm DB Snatch (Rx: 50/35 S1: 35/20 S2: 25/15) Segment 2: Mobility
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WOD for 051717

Segment 1: Hang Clean 60%/4 65%/4 (70%/4) x 3 Segment 2: Front Squat 77%/5 83%/1 77%/5 85%/1 77%/5 87%/1 Segment 3: AMRAP 13 minutes: 55 Calorie Row 55 Thrusters (95/65) 55 Pullups 55 Handstand Pushups
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WOD for 051617

Segment 1: AMRAP 3: 50 Double Unders 12 Power Snatch (95/65) Rest 3:00 AMRAP 3: 50 Double Unders 8 Power Snatch Rest 3:00 AMRAP 3:”3 Rounds, NOT for time 30 Situps 15 Deadlifts (Rx: 275/185 S1: 185/135 S2: 135/95)” 50 Double Unders 4 Power Snatch Segment 2: 3 Rounds, NOT f
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