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

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Daily Workouts

WOD for 061617

Segment 1: Snatch 60%/2 70%/2 75%/2 80%/2 (85%/2) x 3 Segment 2: Clean & Jerk 60%/2+1 70%/2+1 75%/2+1 80%/2+1 (85%/2+1) x 3 Segment 3: Front Squat 60%/2 70%/2 75%/2 80%/2 (85%/2) x 2
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WOD for 061517

Segment 1: “Jackie” 1,000m Row 50 Thrusters (45/33) 30 Pullups Segment 2: Mobility
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WOD for 061417

Segment 1: Clean & Jerk 60%/1 70%/1 75%/1 80%/1 85%/1 90%/1 95%/1 Segment 2: Back Squat 60%/2 70%/2 75%/2 80%/2 85%/2 90%/1 95%/1 Segment 3: 15-9-6: Snatch (135/95) Situps Directly into: 15-9-6: Clean & Jerks (135/95) Bar Muscle-ups Directly into: 15-9-6: Bar Facing Burpees
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WOD for 061317

Segment 1: AMRAP 4 minutes: 27 Hang Power Cleans (Rx: 135/95 S1: 115/75 S2: 95/65) 27 Wall Balls (Rx: 20/14 S1: 15/10 S2: 12/8) 27 Double Unders (S1: Attempts S2: Singles) Rest 4:00 Segment 2: AMRAP 4 minutes: 21 Hang Power Cleans (135/95) 21 Wall Balls (20/14) 21 Double Unders Rest 4
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WOD for 061217

Segment 1: Snatch 60%/1 70%/1 75%/1 80%/1 85%/1 90%/1 95%/1 Segment 2: Front Squat 60%/2 70%/2 75%/2 80%/2 85%/2 (90%/1) x 2 Segment 3: AMRAP in 12 minutes: 15 Box Jump Overs (Rx: 24/20 S1: 20/16 S2: 16/12) 12 Toes To Bar (S1: Knees to Elbows S2: Kneed Raises) 9 DB or KB Front Squats
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WOD for 061117

Segment 1: Take 20 minutes to make up missed segment from past week Segment 2: Fit Test: Establish 1RM Back Squat Establish Max Reps Pushups in 1 minute Establish Max Reps Pullups in 1 minute Run 1 Mile for PR
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WOD for 061017

Segment 1: Take 20 minutes to make up missed segment from past week Segment 2: 5 Rounds: 1:00 Box Jumps 1:00 Power Snatch (75/55) 1:00 Burpees 1:00 Rest
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WOD for 060917

Segment 1: Front Squat 60%/2 70%/2 75%/2 80%/2 (85%/2) x 2 Segment 2: Teams of 2 AMRAP in 20 minutes: 12 Calorie Row 12 Thrusters (65/45) Partner performs full round before switching
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WOD for 060817

Segment 1: EMOM 12 minutes: Odd: 4-7 Muscle Ups (S1/S2: Pullups or Scaled Pullups) Even: 14 KB OHS (Rx: 52/35 S1: 35/20 S2: as needed) (7/side) Segment 2: Mobility
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WOD for 060717

Segment 1: Back Squat 60%/2 70%/2 75%/2 80%/2 85%/2 (90%/2) x 2 Segment 2: For Time: 50′ DB Walking Lunge (Rx: 50/35 S1: 35/25 S2: 25/15) 50 Double Unders (S1: 30 DUs S2: 50 Singles) 25 Wall Balls (Rx: 30/20 S1: 20/14 S2: 14/10) 25 Pullups 25 Wall Balls (30/20) 50 Double Unders
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