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

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Daily Workouts

Cook Cornmeal Porridge

CFD is going to the Bulls!  Join us on Saturday, June 20th for our annual outing.  Get your tickets here WOD Strength: Split Jerk 50% x 2 60% x 2 70% x 1 75% x 1 1-1-1-1 @ 80% Metcon: Run 1 Mile Then, in the balance up to 20 minute, EMOM 4 Power Cleans @ 75% 1RM
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Got To Push On Through

CFD is going to the Bulls!  Join us on Saturday, June 20th for our annual outing.  Get your tickets here WOD Strength: Clean Test 1RM Metcon: AMRAP in 10 minutes: 5 Muscle Ups 10 Power Snatch(135/95)
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Mother’s Day 2015

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: Teams of 2 AMRAP 20 -2k Row Buy-In- 50 Wall-Balls (30/20) 200 Meter Run w/ Med-Ball
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Graduation 2015

Happy Graduation to all our CFD grads!  We’re proud of you! WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: “Cindy” AMRAP in 20 minutes: 5 Pullups 10 Pushups 15 Air Squats
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Logwood Burnin Through The Nights

Need help with your Clean & Jerk?  Check out the C&J Fundamentals class tomorrow at 11am with Coach Dan! WOD Strength: Snatch 1RM Metcon: 5 Rounds 8 Snatch Grip Deadlifts 185/135 8 Hand Release Push Ups Then: Run 800m for time
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Make The Fire Lights

Our new 7 week programming cycle started Monday!  Here’s the template WOD Strength: Clean & Jerk Test 1RM Metcon: For Time: 20 Muscle Ups 30 Push Jerk (135/95) 40 Hang Power Cleans Run 800m Time cap of 20 minutes
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Dry Your Tears

Our new 7 week programming cycle started Monday!  Here’s the template WOD Strength: Rope Climbs and Handstand Pushups Take 20 minutes to practice either or both skills Metcon: “Jackie” Row 1000m 50 Thrusters (45/33) 30 Pullups  Time cap of 12 minutes
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Can’t Forget Your Past

Our new 7 week programming cycle started Monday!  Here’s the template WOD  Strength: Turkish Get Ups 5 reps per side as heavy as possible Metcon: 5 rounds for time: 5 hang clean (135/95) 8 T2B
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Good Friends We Have

Our new 7 week programming cycle starts today!  Here’s the template WOD: Strength: Overhead Squat 3-3-3-3 as heavy as possible once you are thoroughly warmed up Metcon: AMRAP in 15 minutes of: 7 Push Press (135/95) 10 Overhead Squats 15 sit-ups
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Pullups Galore

Great job to everyone at yesterday’s Pullup Challenge!  Thanks to Joe Parker for helping put together the post-Challenge BBQ! WOD Strength: Take 20 minutes to make up a missed strength segment from the past week. Metcon: (if you did the pullup challenge yesterday, sub KB swings
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