Daily Workouts
Crossfit Durham’s Daily WOD’s
Turkey Lurkey Do
35 days ago
The 2nd Annual Valentine’s Day Couples Throwdown returns on Saturday, February 11th! Choose your partner and sign up! More info
WOD for Tuesday 013112 — Click Here For Today’s Schedule
Turkish Get Ups
1-1-1-1-1-1-1-1-1-1
–Rest–
10-9-8-7-6-5-4-3-2-1 Reps For Time:
Russian KB Swings (70/52)
Chin Ups
Post TGU Loads and Workout Time to Comments
For the strength segment, perform 10 Turkish Get Ups on each arm. Start light and work up to the heaviest load you can handle. Finish your ten reps at that load (ie, 25, 30, 35, 40, 44, 52, 60, 70, 70, 70). Take your time with each step of the movement. Remember, that the direction of the “tactical” Turkish Get Up can be reversed at any step along the way.
For the conditioning workout, use an underhand grip for Chin Ups. These will be quite a different stimulus from regular, overhand grip pullups. Note that the KB Swings are Russian…make them heavy. Your grip will be smoked from this, but don’t abuse the chalk! Check out this great post on chalk from CF One World.
Gray Cook, RKC KB Guru, Teaches the Turkish Get Up! (good stuff starts around 4:20)
Step Up To The Bar
66 days ago
The 2nd Annual Valentine’s Day Couples Throwdown returns on Saturday, February 11th! Choose your partner and sign up! More info
WOD for Monday 013012 — Click Here For Today’s Schedule
Back Squat
3-3-3-1-1-1
–Rest–
AMRAP in 12 minutes:
10 Deadlifts (225/155)
10 Bar Facing Burpees
Run 100m
Post Back Squat Loads and Workout Rounds Completed to Comments
For the strength segment, perform sets of Back Squats working up to a Max Effort single rep for the day. Make sure to squat all reps below parallel.
For the conditioning workout, scale the Deadlift load as necessary. You should be use a load that will let you do most sets of the DL unbroken. Take care not to hit your head on the bar during the burpees. Sprint each 100m…take a few deep breaths before starting so you can avoid jogging and run as hard as you can each round.
ENDURANCE WORKOUT tonight at 6pm!
Breath and Fire – The Power of Mantra!
Mini Ironman
1 week ago
The 2nd Annual Valentine’s Day Couples Throwdown returns on Saturday, February 11th! Choose your partner and sign up! More info
WOD for Sunday 012912 — Click Here For Today’s Schedule
Skill:
Coach’s Choice
–Rest–
5 Rounds For Time:
Row 500m
Run 400m
Post Workout Time to Comments
The conditioning workout is pretty straight forward. Try to maintain your intensity for each row and run.
ENDURANCE WORKOUT this morning at 9am with Coach Paul!
Mobility & drills
1 mi @ 70 – 75% effort
Rest, but a minimum of 2 min
1 mi @ 80 – 85% effort
Rest, but a minimum of 2 min
1 mi time trial
Greg Amundson Will Get You Fired Up!
Change Of Plans
1 week ago
We are hosting Greg Amundson and the CrossFit Goal Setting Course today.
All classes today will be held in the park behind the gym. The gym is not open or available for any open workouts or strength training.
Meet in the big room adjacent to the gym!
The 2nd Annual Valentine’s Day Couples Throwdown returns on Saturday, February 11th! Choose your partner and sign up! More info
WOD for Saturday 012812 — Click Here For Today’s Schedule
Coach Stew’s Choice
Post Workout Time to Comments
Today’s workout is Coach Stew’s choice. It will be held in the park out back. Be prepared to potentially get a little dirty.
MOBILITY WORKOUT and COMMUNITY WORKOUT today at 11am – Meet in the big room next to the gym!
There is NO PILATES today!
Snatches To Choose From
1 week ago
The 2nd Annual Valentine’s Day Couples Throwdown returns on Saturday, February 11th! Choose your partner and sign up! More info
WOD for Friday 012712 — Click Here For Today’s Schedule
Snatch
5-5-5-3-3-3
–Rest–
3 Rounds For Time:
10 DB Hang Clean & Thrusters
50 Double Unders
Post Snatch Loads and Workout Time to Comments
For the strength segment, gradually add weight to the bar working up to a heavy set of 3 Snatches. If your form is suspect from the floor, work from one of the hang positions (above or below the knee). If your Overhead Squat is where you have difficulty work on Snatch Drops or Balances instead.
For the conditioning workout, use the heaviest dumbbells you can handle. Hang clean can be from above or below the knee, but must be received in a full squat. Sub parallette jumps for Double Unders.
OPEN GYM tonight from 7-7:45pm! Make up a missed workout or work on your lifts!
Coach Burgener takes Dutch Lowy through some Snatch Drills
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