Daily Workouts | CrossFit Durham - Part 11
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Daily Workouts

Try To Set The Night On Fire

WOD Strength: Hang Snatch 3-3-3-1-1-1 As heavy as possible Metcon: AMRAP 12 minutes: 5 Muscle ups 25 Wall Balls 50 Double Unders
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St. Patrick’s Day Leprechaun

We’ll be running a special St. Paddy’s Day Workout in all WODs and Bootcamps today!  Athletes who wear a green shirt, shorts, or shoes will receive a special reprieve during the workout.  Wear your green today! “Leprechaun” 3 Rounds 17 – Push Press 95/65 20 – B
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Try Now We Can Only Lose

WOD Strength: Press 5-5-5-3-3-3 Up to 85% 1RM Metcon: EMOM 21 minutes: Min 1: Run 200m Min 2: 30 Double Unders Min 3: 7 Power Cleans at 135/95
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Try Now We Can Only Use

WOD Strength: Front Squat 5-5-5-3-3-3 Up to 80% 1RM Metcon: AMRAP 7: 3 Thrusters, 95/65 3 C2B 6 Thrusters 6 C2B 9 Thrusters 9 CTB 12 Thrusters 12 C2B…etc
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Time To Hesitate Is Through

Special St. Paddy’s Day WOD coming this Thursday! WOD Strength: 2 Clean Pulls + 2 Cleans 6 sets as heavy as possible Metcon: Alternating EMOM x 20: Odd – 5 Deadlifts (75% 1RM) Even – 15 Box Jumps (24/20)
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We Couldn’t Get Much Higher

What a great Saturday morning for 16.3 yesterday! WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: Teams of 3: AMRAP 25 minutes: 100 Calorie Row 50 Clean and Jerks, 135/95 100 Calorie Row 50 Clean and Jerks 100 Calorie Row 50 Clean and Jer
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Open 16.3

Week 2 of Intramurals is here!  Join us this morning from 9am til noon to take on Open WOD 16.2!  Be sure to enter your scores when you’re finished at games.crossfit.com and PLEASE watch the video above for standards so everyone is clear! WOD 16.3 (standards) Rx’d (Rx’d Men, Masters M
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Children Get Older

16.3 tomorrow morning from 9am – noon! WOD Strength: Turkish Get Ups 10 each side as heavy as possible Metcon: 5 Rounds  Tabata squats 20 on 10 off , Then 400m run 4 Rounds Tabata Squats, Then 400m run 3 Rounds Tabata Squats, Then 400m run 2 Rounds Tabata Squats, Then 400m run 1
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Time Makes You Bolder

16.3 viewing party is TONIGHT at 8pm!   WOD Strength: Split Jerk 3-3-3-1-1-1 Up to 100% 1RM Metcon: 10,9,8,7,6,5,4,3,2,1 Sumo Deadlift High Pull (95/65) Push Jerk Time cap of 12 minutes
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Been Afraid Of Changing

16.3 viewing party is TOMORROW night at 8pm!   WOD Strength: Clean  3-3-3-1-1-1 Up to 85% 1RM Metcon: 4 Rounds Run 400m 12 BW Deadlifts 21 Box jumps (24/20)
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