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

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Daily Workouts

WOD for 012417

Segment 1: 3 Rounds: 30 Power Cleans (135/95) 30 Wall Balls (20/14) 30 Calorie Row Segment 2: 5 Rounds: 10 1-Arm KB Snatch (52/35) 10 Box Jump Overs (24/20)
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WOD for 012317

Segment 1: “The Seven” 7 Rounds: 7 Handstand Pushups 7 Thrusters (135/95#) 7 Toes to Bar 7 Deadlifts (245/175) 7 Burpees 7 Kettlebell swings (52/35) 7 Pullups
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WOD for 012117

Segment 1: AMRAP 30 minutes: Teams of 3: 12 Calorie Row 12 Power Snatch (95/65) 12 Wall Balls (20/14) 12 Toes to Bar *Full rounds, then change partners
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WOD for 012217

Segment 1: Take 20 minutes to make up any missed segment from the past week. Segment 2: Helen 3 round: Run 400m 21 KB swings (52/35) 12 Pullups
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WOD for 012017

Segment 1: Back Squat (70%/3)3 Segment 2: 6 Sets of the following Complex : High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk One se
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WOD for 011917

Segment 1: Complete as many rounds as possible in 12 minutes of: 20 sit-ups 10 left-arm overhead walking lunges 10 right-arm overhead walking lunges Use DB or KB (45/30) Segment 2: Mobility
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WOD for 011817

Segment 1: Clean & Jerk 60%/2 65%/2 70%/2 Segment 2: Front Squat (65%/3) Segment 3: 3 Rounds: AMRAP 4: 30/20 Calorie Row 30 10m Shuttle Sprints AMRAP Double Unders Rest 4:00 between rounds
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WOD for 011717

Segment 1: Run 15 minutes nonstop Segment 2: “Marston” AMRAP 20: 1 Deadlift (405/285) 10 T2B 15 Barbell Burpees For time: 50 HSPU
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CFD Intramurals 2017

The CrossFit Open is a worldwide CrossFit competition crowning the Fittest Man and Woman on Earth. We’ve done it every year at CFD  and it’s lots of fun. Last year, over 120 CFD athletes tried their hand at the Open and participated in Intramurals. There are SCALED divisions, an
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WOD for 011617

Segment 1: Snatch 60%/2 65%/2 70%/2 Segment 2: AMRAP 15: 30 Wallballs (20/14) 20 Power Snatch (75/55) 5 Ring Muscle-ups Segment 3: For time: 50 C2B Pullups
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