Daily Workouts | CrossFit Durham
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Daily Workouts

WOD for 092716

Segment 1: With a running clock… AMRAP 5 minutes: 50 Wall Ball Buy-In 12 Deadlift(185/135) 12 Barbell Burpees … Rest 5:00… Segment 2: AMRAP 5 minutes: 35 WB Buy-In 9 DL (225/155) 9 Barbell Burpees … Rest 5:00… Segment 3: AMRAP 5 minutes: 20 WB Buy-In 6 DL
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WOD for 092616

Segment 1: Back Squat 3RM Back Squat Segment 2: Front Squat 4×7 Front Squat at 70% across Segment 3: Complete 3 Supersets of: A. 8 Bulgarian Split Squats (8/side before switching ) B. 8-12 Good Mornings * Rest 1-2 minutes between rounds.
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WOD for 092516

Segment 1: Take 20 minutes to make up any missed segment from the past week Segment 2: Deck of Cards WOD Spades – Goblet Squats (52/35) Diamonds – Situps Clubs – Kettlebell Swings (52/35) Hearts: Reverse Lunges Aces: 200m Run
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WOD for 092416

Segment 1: Max set up unbroken Ring Muscle ups OR 10 minutes to practice Muscle Unders Segment 2: 5×5 Thruster, climbing with unlimited rest – from the floor to start set Segment 3: TEAMS of 2: Relay style 21-18-15-12-9: Thrusters (95/65) 40 Double Unders 200m Row
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WOD for 092316

Segment 1: Front Squat 7×3 at 85%, across Segment 2: Power Clean 5×3 at 80% – reset each rep on the floor Segment 3: AMRAP 12 minutes: 15 Calorie Row 12 Burpee Box Jumps (24/20) 9 Clean and Jerks (135/95)
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WOD for 092216

Segment 1: 3 Rounds: 15 Deadlifts (205/145) 25 Wall Balls (20/14) 15 Toes-to-Bar 25 Box Jumps (24/20) Segment 2: Mobility
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WOD for 092116

Segment 1: AMRAP 15 minutes: 25 Power Snatches (95/65) 25 Pullups 25 Double Unders 25 Handstand Pushups Segment 2: EMOM 10 minutes Odd: 2 Pausing Overhead Squats (:10 at the bottom of each rep) , 95/65 Even: 10 Toes To Bar
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WOD for 092016

Segment 1: With a running clock… AMRAP 5 minutes: 750m Row Buy-In…In remaining time complete AMRAP: 9 Hang Squat Clean (95/65), 25 Double Unders Rest 5:00 Segment 2: AMRAP 5 minutes: 500m Row Buy-In…In remaining time complete AMRAP: 9 Hang Squat Clean(135/95), 25 Dou
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WOD for 091916

Segment 1: 5×3 Squat Clean and Jerk at 80% reset each rep on the floor Segment 2: Front Squat 5×5 Front Squat at 80% across Segment 3: 5 rounds NOT for time of: Max Rep unbroken Pushups Max rep unbroken C2B Pullups No rest between movements, 3 minute rest between rounds
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WOD for 091816

Segment 1: Take 20 minutes to make up a missed segment from the past week. Segment 2: Teams of 4 AMRAP 20 minutes: 12/8 Calorie Row 10 Goblet Squats (70/52) 50’ Walking Lunges Complete 1 complete round then rotate
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