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

Category

Daily Workouts

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  
Read More

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
Read More

WOD for 082516

Segment 1: 30 Power Snatches (75/55) 400 Meter Run 60 Thrusters 400 Meter Run 30 Power Snatches Segment 2: Mobility
Read More

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
Read More

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  
Read More

WOD for 082216

Segment 1: 15 minutes Work up to a heavy single Halting Squat Snatch (Pause below knees for 2 seconds) Segment 2: Back Squat 3 sets of 6, same weight across Segment 3: 3 Rounds: 400m Run 10 Clean and Jerks (135/95)
Read More

WOD for 082116

Segment 1: Take 20 minutes to make up any missed segment from the past week. Segment 2: 5 Rounds: 200 Meter Run 42 Double Unders 21 Wall Balls (20/14) Segment 3: Mobility
Read More

WOD for 082016

Segment 1: 5×2 Halting Squat Cleans (pause at the knee for 2 seconds, drop each rep from the top) Segment 2: Take 10 minutes to work up to a heavy single Push Jerk + Split Jerk Segment 3: “Running Helton” 3 Rounds: 30 DB Squat Cleans (50/35) 30 Burpees 800 Meter Run S
Read More

WOD for 081916

Segment 1: Ascending Ladder for 8 Minutes (keep increasing by 3): 3 Power Snatch, 3 TTB 6 Power Snatch, 6 TTB 9 Power Snatch, 9 TTB (115/80) Segment 2: 6×4 Back Squats same weight across
Read More

WOD for 081816

Segment 1: Turkish Get Ups work up to a heavy single on each side if max out with 70lb KB, complete a single TGU, then try to KB snatch the same load 3x before finishing TGU back to the ground Segment 2: 5 minute KB Snatch Test (52/35) switch hands as many times as needed. do NOT drop
Read More