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

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Daily Workouts

WOD for 020317

Segment 1: Back Squat 60%/2 70%/2 75%/2 80%/2 85%/2 90%/1 95%/1 Segment 2: 7 Rounds: 9 Clean & Jerk (135/95) 15 Toes to Bar 21 Calorie Row Rest 2:00 between rounds
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WOD for 020217

Segment 1: EMOM 10 minutes: Mins 1-5: 3 Snatches (225/155) Mins 6-10: 6 Clean & Jerks (225/155) Segment 2: 5 Rounds: 5 Toes To Bar 5 Chest to Bar Pullups 5 Bar MU Rest 1:00 between sets Segment 3: Mobility
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WOD for 020117

Segment 1: Clean & Jerk 60%/1 70%/1 75%/1 80%/1 85%/1 90%/1 80%/1 85%/1 95%/1 Segment 2: AMRAP 18 minutes: 80 Wall Balls (20/14) 60 Calorie Row 40 KB Snatch (52/35) 20 OHS (135/95) 10 Ring Muscle Ups
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WOD for 013117

Segment 1: AMRAP 3 minutes: 21 Deadlifts (155/105) 21 Over-the-Erg Burpees Max Double Unders in time remaining Rest 3:00 Segment 2: AMRAP 3 minutes: 21 Deadlifts (185/135) 21 Over-the-Erg Burpees Max Double Unders in time remaining Rest 3:00 Segment 3: AMRAP 3 minutes: 21 Deadlifts (2
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WOD for 013017

Segment 1: Snatch Pull (90%/3) x 2 (100%/3) x 2 (105%/2) x 3 Segment 2: 21-15-9: Wallballs (20/14) C2B Pullups Thrusters (95/65) Box Jumps (24/20) Kettlebell Swings (52/35)
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WOD for 012917

Segment 1: EMOM 12 minutes: Odd: 20 Wall Balls (20/14) Even: 10 Toes to Bar Segment 2: 15 Power Snatch (165/115) 800m Run 12 Power Snatch (165/115) 600m Run 9 Power Snatch (165/115) 400m Run
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WOD for 012817

Segment 1: Teams of 3: 200 Cal Row 150 Double Unders 100 Box Jump Overs (24/20) 75 Clean and Jerks (135/95) 15 Rope Climbs
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WOD for 012717

Segment 1: Snatch 60%/2 70%/2 75%/2 80%/2 (85%/2) x 2 (90%/1) x 2 Segment 2: Front Squat 60%/2 70%/2 75%/2 80%/2 (85%/2) x 2 Segment 3: 2 Rounds: 21 OHS (95/65) 21 C2B Pullups 21 Power Snatch (95/65) 21 Over-the-Bar Burpees
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WOD for 012617

Segment 1: 20-18-16-12-10* KB Snatch (52/35) *After each round: 50 Double Unders Segment 2: Mobility
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WOD for 012517

Segment 1: Clean Pull 95%/3 (100%/3) x 4 Segment 2: Back Squat 60%/2 70%/2 75%/2 80%/2 85%/2 (90%/2) x 2 Segment 3: EMOM 12 minutes: Odd: 6 TTB + 6 OHS (95/65) Even: 6 TTB + 6 Thrusters (95/65) Scale as needed
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