Daily Workouts | CrossFit Durham - Part 11
410 W Geer St, Durham, NC 27701 (919) 907-1233

Category

Daily Workouts

WOD for 101216

Segment 1: Front Squat Triple at 80% Single at 85% Triple at 80% Single at 90% Triple at 80%/3 Single at 90% Segment 2: 800 Meter Run 25 Deadlifts (225/155) 25 Box Jumps (24/20) 600 Meter Run 20 Deadlifts 20 Box Jumps 400 Meter Run 15 Deadlifts 15 Box Jumps 200 Meter Run 10 Deads 10 B
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WOD for 101116

Segment 1: AMRAP 5 minutes 150 Double Under buy in 12 Thrusters (95/65), 12 CTB Pullups Rest 5 minutes Segment 2: AMRAP 5 minutes 100 Double Under buy in 9 Thrusters (115/80), 12 Toes to Bar Rest 5 minutes Segment 3: AMRAP 5 minutes 50 Double under buy in 6 Thrusters (135/95), 12 Pull
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WOD for 101016

Segment 1: 3×3 Snatch Balance light load Segment 2: Back Squat 5 reps at 80% single at 85% 5 reps at 80% single at 90% 5 reps at 80% single at 90% Segment 3: 3 Rounds: 21 Calorie Row 15 Bar Burpees 9 Squat Snatches (135/95)
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WOD for 100916

Segment 1: Take 20 minutes to make up a missed segment from the past week Segment 2: Teams of 4 5 Rounds Station 1 (timekeeper): 100m Sandbag run Station 2: Kettlebell Swings (52/35) Station 3: Walking Lunge Station 4: Situps
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WOD for 100816

Segment 1: Clean and Jerk Doubles at 60, 70, 75 and 80% Single at 85%, then build to a heavy for the day (NOT max) Segment 2: 30 CTB Pullups 400 Meter Run 15 Squat Cleans (135/95) 800 Meter Run 15 Squat Cleans 400m Run 30 CTB Pullups
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WOD for 100716

Segment 1: Teams of 2, AMRAP 25: 9 Rope Climbs 40 Clean and Jerks 30 HSPU 40 Power Snatches 70 Double Unders 40 Overhead Squats 1st round every barbell is 95/65 2nd round every barbell is 115/80 3rd round every barbell is 135/95 4th round every barbell is 155/105
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WOD for 100616

Segment 1: 21-15-9 Deadlifts (225/155) Ring Dips Segment 2: Mobility
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WOD for 100516

Segment 1: 3 Squat Cleans at 60% 3 Squat Cleans at 70% 3 Squat Cleans at 75% 2×2 Squat Cleans at 80% Segment 2: Run 1 mile 100 DU 50 Wall Balls (20/14) 100 DU Run 1 mile *Yes, there is back to back days of wall balls.
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WOD for 100416

Segment 1: 5 Minute Window… Row 400m + 1 Rd of Cindy AMRAP Power Cleans (155/105) -rest 5 mins- Segment 2: 5 Minute Window… Row 300m + 2 Rds of Cindy AMRAP Power Cleans (185/135) – at least increase the load from the first round -5 min rest- Segment 3: 5 Minute Windo
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WOD for 100316

Segment 1: Snatch 1×2 at 60%, – pause in the bottom for 10 seconds on both reps 1×2 at 70%, – pause in the bottom for 7 seconds on both reps 3×3 at 75% – pause in the bottom of the first rep for 3 seconds Segment 2: Run 400m 21 Squat Snatch (95/65) Run
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