Daily Workouts | CrossFit Durham - Part 12
410 W Geer St, Durham, NC 27701 (919) 907-1233

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Daily Workouts

WOD for 040117

Segment 1: For time: 30 Clean and Jerks (135/95) 20 Muscle-ups 20 Snatches (135/95) 10 Muscle Ups L1: 135/95 L2: 95/65 and pullups L3: 30 Front Squats (65/45) 20 Ring Rows 20 Overhead Squats (65/45) 10 Ring Rows
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WOD for 033117

Segment 1: Snatch 60%/3 65%/3 70%/3 (75%/3) x 3 Segment 2: 5 rounds: 10 DB clean and jerks (50/35) 3 Bar Muscle Ups L2: (35/20) and 6 Pullups L3: DB Push Press (25/15) and 9 Ring Rows
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WOD for 033017

Segment 1: 3 rounds: One minute back squats Rest one minute One minute of chest-to-bar pull-ups Rest one minute One minute of power cleans Rest one minute L1: 135/95 L2: 95/65 and Pullups L3: Air Squats, Ring Rows, Box Jumps Segment 2: Mobility
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WOD for 032917

Segment 1: Clean & Jerk 60%/2 65%/2 70%/2 75%/2 80%/2 Segment 2: Front Squat (80%/4) x 3 Segment 3: 3 Rounds: 21 Calorie Row 15 Pullups 9 Burpees L2: Banded Pullups L3: Ring Rows
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WOD for 032817

Segment 1: 25-20-15-10-5 of: Hang Power Snatch 50-40-30-20-10: Situps 100-80-60-40-20: Double Unders L1: 75/55 L2: 55/35 DUs in half L3: 45/25 Single Unders Segment 2: EMOM 6 minutes: 8 DB Thrusters L1: 50/35 L2: 35/20 L3: 25/15
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WOD for 032717

Segment 1: Snatch 60%/2 65%/2 70%/2 75%/2 80%/2 Segment 2: AMRAP 13 minutes: 15 Deadlifts 12 Hang Power Cleans 9 Front Squats 6 Push Jerks 3 Thrusters L1: 135/95 L2: 95/65 L3: 65/45
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WOD for 032617

Segment 1: Teams of 2 AMRAP 20: 1 Burpee Box Jump (24/20), 1 Calorie Row 2 Burpee Box Jumps (24/20), 2 Calorie Row 3 Burpee Box Jumps (24/20), 3 Calorie Row Etc
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CF Open WOD 17.5

Open Workout 17.5
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WOD for 032417

Segment 1: 3 Rounds: 10 C2B Pullups 10 Ring Dips 10 Power Cleans (115/85) Run 400m Level 2: 10 Pullups 10 Ring Dips 10 PC (95/65) Level 3: 10 Ring Rows 10 pushups 10 Front Squats (65/45) Segment 2: Moblility/Preparation for 17.5
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WOD for 032317

Segment 1: 3 Rounds: 3 Rope Climbs (L2: 3 Pullups L3: 3 Jumping Pullups) 6 Push Jerks (L1: 225/155 L2: 155/105 L3: Push Press 95/65) 12 Deadlifts (L1: 225/155 L2: 155/105 L3: 95/65) 24 Situps 48 Wall Balls (L1: 20/14 L2: 30 reps (14/10) L3: 20 reps (10/6) Segment 2: Mobility
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