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

Category

Daily Workouts

WOD for 122816

Segment 1: Front Squat 75%/3 80%/1 75%/3 83%/1 75%/3 85%/1 Segment 2: AMRAP 3: 75 DU Buy-In 15 Deadlifts (225/155#) 15 Bar Facing Burpees Rest 3:00 AMRAP 3: 75 DU Buy-in 10 Deadlifts (275/185#) 10 Bar Facing Burpees Rest 3:00 AMRAP 3: 75 DU Buy-in 5 Deadlifts (315/225#) 5 Bar Facing B
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WOD for 122716

Segment 1: Power Clean + Power Jerk 60%/2+1 70%/2+1 (75%/2+1) x 3 Segment 2: 3 Rounds: 500 Meter Row 12 Push Jerks (155/105) 15 T2B
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WOD for 122616

Segment 1: Back Squat 75%/5 80%/1 75%/5 83%/1 75%/5 85%/1 Segment 2: With a running clock at the 0:00 21-15-9: Squat Cleans, 135/95 Ring Dips at the 10:00 15-10-5 Power Cleans, 185/135 Strict Ring Dips at the 20:00 9-7-5 reps Hang Squat cleans, 205/145 Ring Muscle Ups
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WOD for 122516

“The Grinch” 12-11-10-9-8-7-6-5-4-3-2-1 reps for time of Deadlift (225/155) Ring Dips Wall Ball (20/12)
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WOD for 122416

  Segment 1: “12 Days of CrossFit” 1 – Burpee Pull-Up 2- Turkish Get Ups 3- Knees to Elbows 4- Wall Ball 5- Kettlebell Swings 6- Box Jumps 7- Push Presses 8- Med Ball Cleans 9- Double Unders 10- Jumping Lunges 11- Push Ups 12- Pullups – The first round is
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WOD for 122316

Segment 1: Clean & Jerk 60%/2 65%/2 70%/2 (75%/2) x 2 Segment 2: Front Squat (65%/2) x 3 Segment 3: 5 Rounds: 20 Calorie Row 10 Thrusters (115/85)
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WOD for 122216

Segment 1: For time: 1 Round: 800m Run 30 KB Swings (70/52) 30 Pull-ups 2 Rounds: 400m Run 30 Box Jumps (24/20) 30 Wallballs (20/14) 1 Round: 800m Run 30 KB Swings (70/52) 30 Pullups Segment 2: Mobility
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WOD for 122116

Segment 1: Power Clean (65%/2) x 3 Segment 2: Back Squat (65%/2) x 3 Segment 3: 2 Rounds: 15 Calorie Row 15 Kipping HPSU 15 C2B Rest :15 seconds 15 C2B 15 Kipping HPSU 15 Calorie Row Rest 1:00
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WOD for 122016

Segment 1: “The Chief” 5 Rounds: AMRAP 3: 3 Power Clean (135/95#) 6 Push-ups 9 Air Squats *Rest 1:00 after each round
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WOD for 121916

Segment 1: Power Snatch (65%/2) x 3 Segment 2: Overhead Squat (65%/3) x 3 Segment 3: For time: 30 Box Jumps (24/20) 30 C2B Pull-ups 30 KB Swings (52/35) 30 Front Squats (115/80) 30 T2B 30 Push Press (115/80) 30 Deadlifts (115/80) 30 Wall Balls (20/14) 30 Burpees 30 Double-unders
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