Daily Workouts | CrossFit Durham - Part 2
410 W Geer St, Durham, NC 27701 (919) 907-1233

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Daily Workouts

WOD for 041617

  Segment 1: Take 20 minutes to make up a missed segment from the past week. Segment 2: Teams of 3: 400m Sandbag Run (50/35) 125 Pullups 400m Sandbag Run 100 Calorie Row 400m Sandbag Run 75 Front Squats (155/105) 400m Sandbag Run
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WOD for 041517

Segment 1: AMRAP 20 minutes: Teams of 2: 7 Kettlebell Swings (70/52) 7 Box Jumps (24/20) Shuttle Sprint (down and back) 7 Burpees Shuttle Sprint down and back) Parters alternate rounds
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WOD for 041417

Segment 1: Back Squat 60%/4 65%/4 70%/4 (75%/4) x 2 Segment 2: “DT” 5 Rounds: 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks L1: 155/105 L2: 125/85 L3: 95/65
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WOD for 041317

Segment 1: For time: 100 Double Unders Run 800m 50 DB Snatch Run 800m 100 Double Unders Segment 2: Mobility
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WOD for 041217

Segment 1: Power Clean + Front Squat 60%/2+2 65%/2+2 70%/2+2 (75%/2+2) x 2 Segment 2: For Time: 100 Wall Balls (L1: 20/14 L2: 16/10 L3: 12/6) 75 Situps Run (L1: 800m L2: 400m L3: 200m) 25 KB Thrusters (L1 52/35 L2: 44/25 L3: 30/18)
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WOD for 041117

Segment 1: EMOM 8 minutes: Muscle Ups/Pullups L1: 6 Muscle Ups L2: 3 Muscle Ups L3: Pullups (w/assistance if needed) Segment 2: 6-9-12-9-6 reps for time: Burpees over the bar Sumo Deadlift L1: 255/205 L2: 205/165 L3: 155/105
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WOD for 041017

Segment 1: Power Snatch + OHS 60%/2+2 65%/2+2 70%/2+2 (75%/2+2) x 2 Segment 2: 4 Rounds: Min 1: 1 Round of “Cindy” (L1: RX L2: Banded pullups L3: 3/6/9 Ring Rows) Min 2: Double Unders (L1: 50 L2: 35 L3: 25 Singles Min 3: Max Clean and Jerks (L1: 135/95 L2: 95/65 L3: 65/45)
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WOD for 040917

Segment 1: Take 20 minutes to make up any missed segment from the past week. Segment 2: Teams of 3: AMRAP 25: 100 Cal Row 50 Power Cleans (135/95) 100 Cal Row 50 Power Cleans (155/105) 100 Cal Row 50 Power Cleans (185/135) 100 Cal Row Max Power Cleans (205/145)
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WOD for 040817

Segment 1: Take 20 minutes to make up a missed segment from the past week Segment 2: Teams of 3: Run 800m (all 3) 75 Burpees over Bar 50 DB Thrusters (50/35) 100 Toes to Bar 50 DB Thrusters (50/35) 75 Burpees over Bar Run 800m (all 3)
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WOD for 040717

Segment 1: Power Clean (65%/2) x 3 Segment 2: Back Squat (65%/2) x 3 Segment 3: AMRAP 20 minutes: 2 Rope Climbs 8 Handstand Pushups 50′ Walking Lunge L2: 16 Pushups L3: 12 DB Press (35/20)
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