Daily Workouts | CrossFit Durham
410 W Geer St, Durham, NC 27701 (919) 907-1233

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Daily Workouts

WOD for 120416

Segment 1: Take 20 minutes to make up any missed segment from the past week. Segment 2: AMRAP in 15 minutes: 4 bar muscle-ups 6 DB Turkish get-ups 8 ring push-ups
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WOD for 120316

Segment 1: Teams of 3: Run 800m 75 Calorie Row 50 Power Snatches (115/80) Run 800m 75 Calorie Row 50 Clean and Jerks Run 800m 75 Calorie Row 50 Thrusters
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WOD for 120216

Segment 1: Back Squat (75%/3) x 8 Segment 2: 4 Rounds: 25 Calorie Row 25 Wall Balls (20/14) 25 Chest to Bar Pullups
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WOD for 120116

Segment 1: 21-15-9 reps: Deadlifts (275/185) Burpees, jumping over the barbell Segment 2: Mobility
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WOD for 113016

Segment 1: Clean & Jerk 60%/3+1 65%/3+1 (70%/3+1) x 4 Segment 2: Front Squat (65%/5) x 4 Segment 3: For time: 10-9-8-7-6-5-4-3-2-1: Hang Power Cleans + Push Jerks* (135/95) *Complete 10 unbroken Hang Power Cleans directly into 10 unbroken Push Jerks, then drop the bar – tha
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WOD for 112916

Segment 1: AMRAP 3 minutes: 21 Overhead Squats (95/65#) 21 Over-the-Erg Burpees Max Calorie Row Rest 3:00 Segment 2: AMRAP 3 minutes: 18 Overhead Squats (115/80#) 18 Over-the-Erg Burpees Max Calorie Row Rest 3:00 Segment 3: AMRAP 3 minutes: 15 Overhead Squats (135/95#) 15 Over-the-Erg
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WOD for 112816

Segment 1: span data-sheets-value=”{“1″:2,”2″:”Snatch Pull\r\n(85%/3) x 4″}” data-sheets-userformat=”{“2″:5097,”3”:{“1″:0},”6”:{“1”:[{“1″:2,”2″:0,&
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WOD for 112716

Segment 1: “Monti” 5 rounds for time: 50 step-ups with 45-lb. barbell, 20-in. box 135-lb. cleans, 15 reps 50 step-ups with 45-lb. barbell, 20-in. box 135-lb. snatches, 10 reps Sgt. 1st Class Jared C. Monti, 30, of Raynham, Massachusetts, was killed on June 21, 2006, during
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WOD for 112616

Segment 1: 5 Rounds: 800m Run 50′ Dumbbell Walking Lunge (70/50#) (in each hand) 10 Dumbbell 1-Arm Snatch (70/50#) (5/arm) Segment 2: 5×12 Handstand Push ups Rest as needed between sets
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WOD for 112516

WOD: Double DT 10 rounds for time of: 12 deadlifts 9 hang power cleans 6 push jerks Men use 155 lb., women use 105 lb. Or, Heavy DT 5 rounds for time of: 12 deadlifts 9 hang power cleans 6 push jerks Men use 205 lbs, women use 145 lbs
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