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

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Daily Workouts

WOD for 011517

Segment 1: Take 20 minutes to make up any missed segment from the past week Segment 2: 7 rounds for time of: 10 handstand pushups 2 rope climbs
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WOD for 011317

Segment 1: Back Squat 82%/4 86%/1 82%/4 89%/1 82%/4 92%/1 Segment 2: AMRAP 5: Power Snatch (115/80) AMRAP 4: Row for Calories AMRAP 3: OHS (115/80) AMRAP 2: Double-unders
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WOD for 011217

Segment 1: 4 Rounds: 18-12-9-6 Toes to Bar* 18 Wall Balls (20/14) *Rep scheme is designed so you can go unbroken with no transitions. Go hard and hold on. Segment 2: 5 Rounds: 12 Burpees 35 Double Unders Segment 3: Mobility
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WOD for 011117

Segment 1: Clean & Jerk 60%/2+1 65%/2+1 70%/2+1 75%/2+1 (80%/2+1) x 4 Segment 2: 7 Rounds: 9 Power Snatch (95/65) 15 Wall Balls (20/14) 21 Double Unders
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WOD for 011017

Segment 1: 5 Rounds, for max reps: 1:00 Double Unders 1:00 Power Cleans (135/95) 1:00 Burpees over Bar 1:00 Rest Segment 2: EMOM 10 minutes: Odd: 10 Toes to Bar + 10 Overhead Squats (95/65) Even: Rest
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WOD for 010917

Segment 1: Snatch 60%/2 65%/2 70%/2 75%/2 (80%/2) x 4 Segment 2: Back Squat 80%/5 85%/1 80%/5 88%/1 80%/5 91%/1 Segment 3: 30-20-10: Pullups Cals on Rower Directly into… 30-20-10: Shoulder to Overhead (135/95) Jumping Lunges (total)
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WOD for 010816

Segment 1: Take 20 minutes to make up any missed segment from the past week. Segment 2: 3 rounds for time of: Row 50 calories 150 double-unders 50 walking lunges
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WOD for 010717

Segment 1: With a partner, “”you go – I go style”” 5 Clean and Jerks (225/155) 4 Clean and Jerks (245/165) 3 Clean and Jerks (265/175) 2 Clean and Jerks (285/185) 1 Clean and Jerk (305/195) Segment 2: 3 Rounds: 20 Calorie Row 16 Thrusters (95/65) 20 Calor
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WOD for 010617

Segment 1: Snatch 65%/4 70%/4 75%/4 (80%/3) x 2 (85%/1) x 3 Segment 2: Back Squat 79%/4 84%/1 79%/4 87%/1 79%/4 90%/1 Segment 3: 10 Ring Muscle Ups 150 Double Unders 20 Squat Snatch (135/95) 150 Double Unders 10 Ring Muscle Ups
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WOD for 010417

Segment 1: Hang Clean 60%/3 65%/3 (70%/3) x 3 Segment 2: Jerks 60%/3 70%/3 75%/3 (80%/3) x 2 Segment 3: 4 Rounds of: AMRAP 4: 30/20 Calorie Row 50 Double Unders AMRAP of 10m Shuttles in remaining time rest 4 mins between rounds
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