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

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Daily Workouts

WOD for 081416

Segment 1: Take 20 minutes to make up any missed segment from the past week Segment 2: Teams of 3 (one working, two resting) 9x200m Run 150 Push Press, 95/65 150 SDHP, 95/65 150 Push Press, 95/65 9x200m Run
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WOD for 081316

“31 Heroes” Teams of 2, AMRAP 31 minutes: 8 Thrusters (155/105) 6 Rope Climbs, 15′ 11 Box Jumps (30/24) Continuous 400m run w/ sandbag *One athlete works on the thrusters, ropes and boxes while the other runs. Once the running athlete returns they switch roles and co
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WOD for 081216

Segment 1: Back Squat 1RM Segment 2: Max set of unbroken Muscle ups or Pullups Segment 3: 1 Round: 30 Power Cleans (225/155) 30 Burpees Over the Bar 30 Calorie Row Scale to finish in less than 15 minutes
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WOD for 081116

Segment 1: Alternating OTM x 20 minutes Odd Minutes – 3 Deadlift (225/155) + 10 Wall Ball (20/14) Even Minutes – 3 Power Clean (135/95) + 7 Box Jumps (24/20) Segment 2: Mobility/ROMWOD Session
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WOD for 081016

Segment 1: 1 rep Max Snatch 15 minutes Segment 2: 1 rep Max Clean and Jerk 15 minutes Segment 3: EMOM 10 minutes: 5 Front Squats for max load 10 HSPU
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WOD for 080916

Segment 1: Work up to a heavy double rep Deadlift with bands attached Take 12 minutes Segment 2: 4 Rounds: 500 Meter Row 400 Meter Run 30 Situps Scale to finish in less than 25 minutes Segment 3: 4 Rounds: 50 Double Unders 1 minute rest between rounds
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WOD for 080816

Segment 1: Work up to a heavy complex of: 1 Power Snatch + 1 Squat Snatch 10 minutes Segment 2: 3×6 Back Squat Segment 3: “The Chief” 5 Rounds: AMRAP 3: 3 Power Cleans (135/95) 6 Pushups 9 Air Squats Rest 1:00 Between Rounds Endurance (7:30pm): 10 Rounds of run 300m,
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WOD for 080716

Segment 1: Take 20 minutes to make up any missed segment from the past week. Segment 2: Teams of two, for time: 20 Partner deadlifts (405 lbs) 20 Handstand pushups 20 Partner deadlifts (315 lbs) 20 Handstand push-ups 20 Handstand push-ups 20 Partner deadlifts (405 lbs) 20 Handstand pu
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WOD for 080616

Segment 1: EMOM 10 minutes: 1 Power Clean 3 Front Squats 1 Jerk Segment 2: 5 Rounds: 15 C2B Pullups Rest as little as possible between sets Segment 3: 30 Toes to Bar 30 Calorie Row 15 Squat Snatches (115/80) 60 Calorie Row 15 Squat Snatches (115/80) 30 Calorie Row 30 Toes To Bar
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WOD for 080516

Segment 1: “Fight Gone Bad” 3 Rounds for Max Reps: 1:00 Wallballs (20/14) 1:00 SDHP (75/55) 1:00 Box Jumps (20″) 1:00 Push Press (75/55) 1:00 Row (Calories) 1:00 Rest Segment 2: Recover
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