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

Category

Daily Workouts

WOD for 111916

Segment 1: “Jerry” 1 mile Run 2K Row 1 mile Run Segment 2: 5×12 unbroken chest to bar pullups rest as needed between sets
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WOD for 111816

Segment 1: Snatch 65%/2 70%/2 75%/2 80%/1 85%/1 90%/1 Segment 2: Back Squat 60%/3 70%/3 75%/3 80%3 (85%/3) x 2 Segment 3: AMRAP 22: 22 Wallballs (20/14) 22 Power Snatch (75/55) 22 Box Jumps (24/20) 22 Push Press (75/55) 22 Calorie Row
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WOD for 111716

Segment 1: 21-15-9: hang squat cleans (115/75) Chest-to-bar pull-ups Segment 2: Mobility
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WOD for 111616

Segment 1: Clean & Jerk 60%/3+1 65%/3+1 70%/3+1 75%/3+1 (80%/3+1) x 2 Segment 2: Front Squat (78% x 4) x 5 Segment 3: For time: 7-6-5-4-3-2-1 Deadlifts (405/285) Muscle Ups
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WOD for 111516

Segment 1: AMRAP 4 minutes “Fran” 21-15-9 Thrusters (95/65) Pull-ups Rest 4:00 Segment 2: AMRAP 4 minutes “Diane” 21-15-9 Deadlifts (225/155) Handstand Push-ups Rest 4:00 Segment 3: AMRAP 4 minutes: “Grace” 30 Clean & Jerks (135/95)
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WOD for 111416

Segment 1: Snatch Pull (95% x 3) x 4 Segment 2: Back Squat (80% x 4) x 5 Segment 3: 3 Rounds: 50 Air Squats 7 Muscle ups 10 Hang Power Cleans (135/95)
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WOD for 111316

Segment 1: Take 20 minutes to make up any missed segment from the past week. Segment 2: 27-21-15 reps for time of: Back squats (165/115) Handstand pushups
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WOD for 111216

Segment 1: With a running clock: 0:00-10:00 1 Mile Run Max Clean & Jerks (135/95) 10:00-13:00 Rest 13:00-20:00 800m Run Max Power Snatch (115/80) 20:00-23:00 Rest 23:00-27:00 400m Run Max Thrusters (95/65) Segment 2: Tabata Toes to Bar 8 x (:20 seconds of max reps, :10 rest)
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WOD for 111116

Segment 1: Snatch 65%/2 70%/2 75%/2 80%/1 85%/1 Segment 2: Back Squat 60%/3 70%/3 75%/3 (80%3)3 Segment 3: AMRAP 15 minutes: 60 Double unders 30 Wallballs (20/14) 15 Deadlifts (245/165)
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WOD for 111016

Segment 1: AMRAP 15 minutes: 25 pull-ups 50-calorie row 100 overhead squats (bar) 50 box jumps 25 pull-ups Segment 2: Mobility
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