Daily Workouts | CrossFit Durham - Part 13
410 W Geer St, Durham, NC 27701 (919) 907-1233

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Daily Workouts

End Of The Road

Don’t forget!  Olympic Weightlifting Class TODAY at 11am (w/ Dave) and Sunday morning Pullup/Muscle Up session at 9am!  WOD Strength: Hang Snatch warmup with increasing loads up to the work weight work from 1st or 2nd position for all reps, but keep it consistent 1-1-1 @ 95% 1RM
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Open 15.5

Don’t forget!  Olympic Weightlifting Class TOMORROW at 11am (w/ Dave) and Sunday morning Pullup/Muscle Up session at 9am!  WOD Open WOD 15.5 For Time: 27 Calorie Row 27 Thrusters (95/65 RX) (65/45 Scaled) 21 Calorie Row 21 Thrusters 15 Calorie Row 15 Thrusters 9 Calorie Row 9 Th
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Baby Got Back

Sunday morning Pullup/Muscle Up session this week at 9am with Dave.  Be there! WOD  Strength: Back Squat Warmup with increasing loads in sets of 5-3-3-2-2 reps 3-3-3-3-3 @ 85% 1RM Finish with 50 Banded Good Mornings Metcon: 3 Rounds: 15 Burpee Over the Box Jumps (24/20) 10 Power Snatc
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Save The Best

Sunday morning Pullup/Muscle Up session this week at 9am with Dave.  Be there! WOD warmup with increasing loads in sets of 5-3-3-2-2 reps Strength: Sumo Deadlift  4-4-4-4 @ 80% 1RM Finish with 100 banded KB Swings Metcon: 3 Rounds: 100m Farmer’s Carry (52/35 in each hand) 10 KB
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To Be With You

You need help with Pullups.  Yes, you!   Sunday morning Pullup/Muscle Up session this week at 9am with Dave.  Be there or stay anchored to the ground. WOD Strength: Push Jerk warmup with increasing loads (taking the bar from the rack) in sets of 2 or 3 6-6-6 @ 75% 1RM Metcon: 4 minute
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Good Vibrations

New programming cycle begins today. Movements for the full cycle include: power clean, push jerk, sumo deadlift, back squat, hang snatch, and front squat. http://crossfitdurham.com/…/03/WOD-template-2015-mar-apr.pdf WOD Strength: Power Clean Test 1RM for the day Metcon: Buy In: 20 x 2
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More Than Words

WOD  Strength: Take 20 minutes to make up a missed strength segment from the past week Metcon: 8 Rounds (4 Rounds each) Teams of 2: 15 Box Jumps (24/20) 10 Lateral Barbell Burpees 5 Squat Cleans (135/95) *One person completes full round before switching
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Joyride

Olympic Weightlifting Class today at 11am! WOD Strength: Take 20 minutes to make up a missed strength segment from the past week. Metcon: “Nancy” 5 rounds for time of: Run 400m 15 Overhead Squats (95/65)
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Open WOD 15.4

WOD Open 15.4 RX Complete as many reps as possible in 8 minutes of: 3 handstand push-ups 3 cleans 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12 handstand push-ups 6 cleans 15 handstand push-ups 6 cleans 18 handstand push-ups 6 cleans 21 handstand push-ups 9 cleans Etc
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One More Try

Make sure you enter your NCAA Tourney Bracket to win a FREE MONTH! Click here WOD Strength: Snatch Test 1RM Metcon: Festivus WOD 1 For Time: Row 1K 50 Wall Ball (20/14)
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