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

Category

Daily Workouts

Hard Knock Life

Nutrition Challenge kicks off on January 24th at noon with a seminar from Dr. Stew and Coach Lindsay! WOD Skill/Strength: Take 20 minutes to make up a missed skill/strength segment from the past week. Metcon: “Annie” 50-40-30-20-10 Reps For Time: Double Unders Situps
Read More

Broken Wings

WOD Push Press 3-3-3-1-1-1 As heavy as possible Metcon: Open WOD 14.1 Complete as many rounds and reps as possible in 10 minutes of: 30 double-unders 75-lb. power snatches, 15 reps
Read More

We Built This City

WOD Skill: 1 minute of Single Unders 30 seconds of Singles – right 30 seconds of Singles – left 4 minutes of Tabata Double Unders (20 seconds on, 10 seconds off) Metcon: Death by pullups 15 minute cap Then, 1/2 body-weight Death by Overhead Squat 15 minute cap For the ladd
Read More

Money For Nothing

Our new Olympic Weightlifting class begins tonight! WOD Strength: Sumo Deadlift 3-3-3-1-1-1 As heavy as possible Metcon: With a partner, each partner alternates rowing each interval Row 500m Row 400m Row 300m Row 200m Row 100m (ie Row 500, row 500, row 400, row 400, etc)
Read More

Everytime You Go Away

Our new Olympic Weightlifting Class begins TOMORROW NIGHT! WOD Strength: Power Clean 3-3-3-1-1-1 As heavy as possible Metcon: 3 rounds: 25 Front Squat (135/95) 25 Toes to Bar Time cap of 15 minutes
Read More

View To Kill

Our new Olympic Weightlifting Class begins WEDNESDAY NIGHT! WOD Skill: EMOM for 8 minutes: 2 Snatch Balance Use 30% Snatch 1RM but add load each round if you are capable Metcon: For Time: 30 Press (95/65) 20 Deadhang Pullups 30 Press (95/65) On the Minute – 20 Double-Unders Time
Read More

Everything She Wants

Our new Olympic Weightlifting Class begins next week! WOD  Skill/Strength: Take 20 minutes to make up a missed skill or strength segment from the past week or practice your rope climbs Metcon: In teams of 4: 4×50 KB Farmer Carry (53/35) 100 Box Jumps (24’/20’) 100 Hang Cleans (115/85)
Read More

A View To Kill

Our new Olympic Weightlifting Class begins next week! WOD  Skill/Strength: Take 20 minutes to make up a missed skill or strength segment from the past week. Metcon: “Nicole” Complete as many rounds in 20 minutes as you can of: Run, 400m Pull-up Max Set
Read More

Don’t You Forget About Me

Our new Olympic Weightlifting Class begins next week!  Will you be there? WOD  Strength: Push Press 5-5-5-3-3-3 As heavy as possible up to and beyond new 1RM Metcon: Open 13.2 Complete as many rounds and reps as possible in 10 minutes of: 115 pound Shoulder to overhead, 5 reps 115 pou
Read More

Can’t Fight This Feeling

Our latest 8 week programming cycle started this week.  Here is a link to the template, which includes Benchmark WODs on Saturdays, Open WODs on Fridays, and Team/Partner WODs on Sundays. WOD Strength: Complete 5 Rounds (not timed) 1 Hang Power Snatch 2 Hang Snatch 1 Power Snatch 2 Sn
Read More