Daily Workouts | CrossFit Durham - Part 10
410 W Geer St, Durham, NC 27701 (919) 907-1233

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Daily Workouts

WOD for 090116

Segment 1: On the Minute x 21: Minute 1 – 15/12 Calorie Row Minute 2 – 15 Box Jump Overs (24/20) Minute 3 – 15 Med Ball Cleans (20/14) Scale rep numbers as needed to allow for 15-20 second rest each minute Segment 2: Mobility
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WOD for 083116

Segment 1: Work up to a heavy Complex of 1 Hang Snatch Pull + 1 Hang Squat Snatch Segment 2: EMOM 30 minutes Odd: 10 Pullups Even: 10 Burpees
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WOD for 083016

Segment 1: With a running clock at the 0:00 AMRAP 5 minutes 30 Double Unders 10 Toes To Bar Segment 2: at the 10:00 AMRAP 5 minutes 30 Double Unders 15 KB Swings (52/35) Segment 3: at the 20:00 AMRAP 5 minutes 15 Cal Row 10 Thrusters (95/65)
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WOD for 082916

Segment 1: Front Squat Work up to 2RM Segment 2: Back Squat 4×6 across (75% 1RM) Segment 3: 5 Rounds: 15 Dumbbell Push Press 45/30 12 Dumbbell Reverse Lunges (6/side) 9 Dumbbell Dead Lifts – all 4 heads of db must touch the ground on every rep. *Each round must be completed
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WOD for 082816

Segment 1: Take 20 minutes to make up any missed segment from the past week Segment 2: 1,000 Meter Row 20 Pullups 400 Meter Run 20 Pullups 1,000 Meter Row
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WOD for 082716

Segment 1: 5 sets: 1 Squat Clean + 2 Front Squats, climbing weights Segment 2: 5 sets: 2 Front Squats + 1 Split Jerk Segment 3: 30 Power Snatches (75/55) 45 Bar Facing Burpees 60 Thrusters 45 Bar Facing Burpees 30 Power Snatches  
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WOD for 082616

Segment 1: “Diane” 21-15-9 Deadlifts (225/155) HSPU Scale to finish in less than 12 minutes Segment 2: 21-15-9 Toes To Bar Run 200m Scale to finish in less than 10 minutes Segment 3: For time: 200 Double unders Rest 1 minute 100 Double unders
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WOD for 082516

Segment 1: 30 Power Snatches (75/55) 400 Meter Run 60 Thrusters 400 Meter Run 30 Power Snatches Segment 2: Mobility
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WOD for 082416

Segment 1: For time: 40 Back Squats (155/105) Segment 2: For time: 40 Push Press (135/95) Segment 3: For time: 40 Hang Power Clean (155/105) Segment 4: For time: 40 C2B Pullups
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WOD for 082316

Segment 1: AMRAP 20 minutes: 15 Cal Row or 200m Run 15 Box Jump Overs (24/20) 15 KB Goblet Squats (52/35) Segment 2: 3 Giant Sets (not for time): 30 Abmat Situps 30 Banded Good Mornings 30 second Hollow Rock hold  
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