Daily Workouts | CrossFit Durham - Part 3
410 W Geer St, Durham, NC 27701 (919) 907-1233

Category

Daily Workouts

WOD for 041117

Segment 1: EMOM 8 minutes: Muscle Ups/Pullups L1: 6 Muscle Ups L2: 3 Muscle Ups L3: Pullups (w/assistance if needed) Segment 2: 6-9-12-9-6 reps for time: Burpees over the bar Sumo Deadlift L1: 255/205 L2: 205/165 L3: 155/105
Read More

WOD for 041017

Segment 1: Power Snatch + OHS 60%/2+2 65%/2+2 70%/2+2 (75%/2+2) x 2 Segment 2: 4 Rounds: Min 1: 1 Round of “Cindy” (L1: RX L2: Banded pullups L3: 3/6/9 Ring Rows) Min 2: Double Unders (L1: 50 L2: 35 L3: 25 Singles Min 3: Max Clean and Jerks (L1: 135/95 L2: 95/65 L3: 65/45)
Read More

WOD for 040917

Segment 1: Take 20 minutes to make up any missed segment from the past week. Segment 2: Teams of 3: AMRAP 25: 100 Cal Row 50 Power Cleans (135/95) 100 Cal Row 50 Power Cleans (155/105) 100 Cal Row 50 Power Cleans (185/135) 100 Cal Row Max Power Cleans (205/145)
Read More

WOD for 040817

Segment 1: Take 20 minutes to make up a missed segment from the past week Segment 2: Teams of 3: Run 800m (all 3) 75 Burpees over Bar 50 DB Thrusters (50/35) 100 Toes to Bar 50 DB Thrusters (50/35) 75 Burpees over Bar Run 800m (all 3)
Read More

WOD for 040717

Segment 1: Power Clean (65%/2) x 3 Segment 2: Back Squat (65%/2) x 3 Segment 3: AMRAP 20 minutes: 2 Rope Climbs 8 Handstand Pushups 50′ Walking Lunge L2: 16 Pushups L3: 12 DB Press (35/20)
Read More

WOD for 040617

Segment 1: 5 Rounds: Run 400m 21 Deadlifts L1: 185/135 L2: 15 Deadlifts (135/95) L3: 3 Rounds 12 Deadlifts (95/65) Segment 2: Mobility
Read More

WOD for 040517

Segment 1: Overhead Squat (65%/3) x 3 Segment 2: 3 Rounds: 5 Ring Muscle Ups 10 Thrusters 20 Box Jump Overs L1: 115/80 24/20 L2: 10 Pullups, Pwr Snatch 95/65, 20 Box Jump (20/16) L3: 10 Ring Rows, Pwr Snatch 65/45, 10 Box Jumps (20/16)
Read More

WOD for 040417

Segment 1: Power Snatch (65%/2) x 3 Segment 2: For time: Buy-in: 50 Calorie Row Then, 5 Rounds: 10 Burpees 10 Toes to Bar Buy-out: 50 Calorie Row L2: 35 Calorie Row, 7 Toes To Bar L3: 25 Calorie Row, 10 Hanging Knee Raises
Read More

WOD for 040317

Segment 1: EMOM 8 minutes: Muscle Ups/Pullups L1: 6 Muscle Ups L2: 3 Muscle Ups L3: Pullups (w/assistance if needed) Segment 2: EMOM for 21 minutes: Min 1: Run 200m Min 2: 10 Power Snatches Min 3: 10 Handstand Pushups L1: 135/95 L2: 95/65, 5 Handstand Pushups L3: 10 Push Press (65/45)
Read More

WOD for 040217

Segment 1: Take 20 minutes to make up a missed segment from the past week. Segment 2: Teams of 3 AMRAP 20: 15 Calorie Row 12 Power Snatches (75/55#) 9 TTB *1 Athlete completes a full round before switching
Read More