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

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Daily Workouts

CFD Intramurals 2017

The CrossFit Open is a worldwide CrossFit competition crowning the Fittest Man and Woman on Earth. We’ve done it every year at CFD  and it’s lots of fun. Last year, over 120 CFD athletes tried their hand at the Open and participated in Intramurals. There are SCALED divisions, an
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WOD for 011617

Segment 1: Snatch 60%/2 65%/2 70%/2 Segment 2: AMRAP 15: 30 Wallballs (20/14) 20 Power Snatch (75/55) 5 Ring Muscle-ups Segment 3: For time: 50 C2B Pullups
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WOD for 011417

Segment 1: For time: 30 Hang Squat Cleans (135/95) 30 HSPU 30 Thrusters (135/95) 30 Box Jumps Overs (24/20) 30 Overhead Squats (135/95) 30 C2B Pullups
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WOD for 011517

Segment 1: Take 20 minutes to make up any missed segment from the past week Segment 2: 7 rounds for time of: 10 handstand pushups 2 rope climbs
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WOD for 011317

Segment 1: Back Squat 82%/4 86%/1 82%/4 89%/1 82%/4 92%/1 Segment 2: AMRAP 5: Power Snatch (115/80) AMRAP 4: Row for Calories AMRAP 3: OHS (115/80) AMRAP 2: Double-unders
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WOD for 011217

Segment 1: 4 Rounds: 18-12-9-6 Toes to Bar* 18 Wall Balls (20/14) *Rep scheme is designed so you can go unbroken with no transitions. Go hard and hold on. Segment 2: 5 Rounds: 12 Burpees 35 Double Unders Segment 3: Mobility
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WOD for 011117

Segment 1: Clean & Jerk 60%/2+1 65%/2+1 70%/2+1 75%/2+1 (80%/2+1) x 4 Segment 2: 7 Rounds: 9 Power Snatch (95/65) 15 Wall Balls (20/14) 21 Double Unders
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WOD for 011017

Segment 1: 5 Rounds, for max reps: 1:00 Double Unders 1:00 Power Cleans (135/95) 1:00 Burpees over Bar 1:00 Rest Segment 2: EMOM 10 minutes: Odd: 10 Toes to Bar + 10 Overhead Squats (95/65) Even: Rest
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WOD for 010917

Segment 1: Snatch 60%/2 65%/2 70%/2 75%/2 (80%/2) x 4 Segment 2: Back Squat 80%/5 85%/1 80%/5 88%/1 80%/5 91%/1 Segment 3: 30-20-10: Pullups Cals on Rower Directly into… 30-20-10: Shoulder to Overhead (135/95) Jumping Lunges (total)
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WOD for 010816

Segment 1: Take 20 minutes to make up any missed segment from the past week. Segment 2: 3 rounds for time of: Row 50 calories 150 double-unders 50 walking lunges
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