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

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Daily Workouts

WOD for 112516

WOD: Double DT 10 rounds for time of: 12 deadlifts 9 hang power cleans 6 push jerks Men use 155 lb., women use 105 lb. Or, Heavy DT 5 rounds for time of: 12 deadlifts 9 hang power cleans 6 push jerks Men use 205 lbs, women use 145 lbs
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WOD for 112416

WOD: Lumberjack 20 For Time: 20 Deadlifts (275lbs) Run 400m 20 KB swings (70/52) Run 400m 20 Overhead Squats (115/75) Run 400m 20 Burpees Run 400m 20 Pullups (Chest to Bar) Run 400m 20 Box jumps (2420) Run 400m 20 DB Squat Cleans (40/30) Run 400m On Nov. 5 at 1:34 p.m., a terrorist na
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WOD for 112316

Segment 1: Clean & Jerk 60%/2 65%/2 (70%/2) x 3 Segment 2: For time: 30 C2B Pull-ups 30 Overhead Squats (95/65) 20 Bar Muscle ups 20 Overhead Squats (135/95) 10 Ring Muscle-ups 10 Overhead Squats (185/135)
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WOD for 112216

Segment 1: “Barbara” 5 Rounds: 20 Pull-Ups 30 Pushups 40 Sit-Ups 50 Air Squats Rest 3:00 Between Rounds
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WOD for 112116

Segment 1: Snatch 60%/2, 65%/2; (70% x2) x 3 Segment 2: With a running clock A. AMRAP 5 of Burpee BJ Overs, 24/20 Rest 5:00 B. AMRAP 4 of 10 Meter Shuttle Runs (1 foot must cross the line at each turn around Rest 4:00 C. AMRAP 3 of Power Cleans, 155/105 Rest 3:00 D. AMRAP 2 of Wallbal
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WOD for 112016

Segment 1: Take 20 minutes to make up any missed segment from the past week Segment 2: 27-21-15 reps for time: Back squats (165/115) Handstand pushups
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WOD for 111916

Segment 1: “Jerry” 1 mile Run 2K Row 1 mile Run Segment 2: 5×12 unbroken chest to bar pullups rest as needed between sets
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WOD for 111816

Segment 1: Snatch 65%/2 70%/2 75%/2 80%/1 85%/1 90%/1 Segment 2: Back Squat 60%/3 70%/3 75%/3 80%3 (85%/3) x 2 Segment 3: AMRAP 22: 22 Wallballs (20/14) 22 Power Snatch (75/55) 22 Box Jumps (24/20) 22 Push Press (75/55) 22 Calorie Row
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WOD for 111716

Segment 1: 21-15-9: hang squat cleans (115/75) Chest-to-bar pull-ups Segment 2: Mobility
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WOD for 111616

Segment 1: Clean & Jerk 60%/3+1 65%/3+1 70%/3+1 75%/3+1 (80%/3+1) x 2 Segment 2: Front Squat (78% x 4) x 5 Segment 3: For time: 7-6-5-4-3-2-1 Deadlifts (405/285) Muscle Ups
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