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

Category

Daily Workouts

WOD for 012817

Segment 1: Teams of 3: 200 Cal Row 150 Double Unders 100 Box Jump Overs (24/20) 75 Clean and Jerks (135/95) 15 Rope Climbs
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WOD for 012717

Segment 1: Snatch 60%/2 70%/2 75%/2 80%/2 (85%/2) x 2 (90%/1) x 2 Segment 2: Front Squat 60%/2 70%/2 75%/2 80%/2 (85%/2) x 2 Segment 3: 2 Rounds: 21 OHS (95/65) 21 C2B Pullups 21 Power Snatch (95/65) 21 Over-the-Bar Burpees
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WOD for 012617

Segment 1: 20-18-16-12-10* KB Snatch (52/35) *After each round: 50 Double Unders Segment 2: Mobility
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WOD for 012517

Segment 1: Clean Pull 95%/3 (100%/3) x 4 Segment 2: Back Squat 60%/2 70%/2 75%/2 80%/2 85%/2 (90%/2) x 2 Segment 3: EMOM 12 minutes: Odd: 6 TTB + 6 OHS (95/65) Even: 6 TTB + 6 Thrusters (95/65) Scale as needed
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WOD for 012417

Segment 1: 3 Rounds: 30 Power Cleans (135/95) 30 Wall Balls (20/14) 30 Calorie Row Segment 2: 5 Rounds: 10 1-Arm KB Snatch (52/35) 10 Box Jump Overs (24/20)
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WOD for 012317

Segment 1: “The Seven” 7 Rounds: 7 Handstand Pushups 7 Thrusters (135/95#) 7 Toes to Bar 7 Deadlifts (245/175) 7 Burpees 7 Kettlebell swings (52/35) 7 Pullups
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WOD for 012117

Segment 1: AMRAP 30 minutes: Teams of 3: 12 Calorie Row 12 Power Snatch (95/65) 12 Wall Balls (20/14) 12 Toes to Bar *Full rounds, then change partners
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WOD for 012217

Segment 1: Take 20 minutes to make up any missed segment from the past week. Segment 2: Helen 3 round: Run 400m 21 KB swings (52/35) 12 Pullups
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WOD for 012017

Segment 1: Back Squat (70%/3)3 Segment 2: 6 Sets of the following Complex : High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk One se
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WOD for 011917

Segment 1: Complete as many rounds as possible in 12 minutes of: 20 sit-ups 10 left-arm overhead walking lunges 10 right-arm overhead walking lunges Use DB or KB (45/30) Segment 2: Mobility
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