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

Category

Daily Workouts

WOD for 030217

Segment 1: Every 3:00 for 7 Rounds: 400m Run 12 Toes-to-Bar Segment 2: Mobility
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WOD for 030117

Segment 1: Power Clean & Power Jerk 60%/2 65%/2 70%/2 Segment 2: Front Squat (65%/3) x 3 Segment 3: EMOM 16 minutes: Minute 1: 7 Deadlifts (185/135) Minute 2: 10 Box Jumps (24/20) Minute 3: 7 Wall Ball (20/14) Minute 4: 7 C2B Pullups
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WOD for 022817

Segment 1: EMOM 10 minutes: Odd: 3 Snatches (225/155) Even: 6 Clean & Jerks (225/155) Segment 2: 3 Rounds: Run 400m 21 Hang Power Cleans (115/80) 18 Step-Back Lunges (115/80) 15 Over-the-Bar Burpees
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WOD for 022717

Segment 1: Power Snatch 60%/2 65%/2 70%/2 Segment 2: Back Squat (65%/3) x 3 Segment 3: AMRAP 4 minutes: 30 Double Unders 15 Power Snatch (75/55) Rest 4:00 AMRAP 4 minutes: 30 Double Unders 12 Power Snatch (95/65) Rest 4:00 AMRAP 4 minutes: 30 Double Unders 9 Power Snatch (115/85)
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WOD for 022617

Segment 1: Take 20 minutes to make up a missed segment from the past week Segment 2: AMRAP 20 minutes: Teams of 3 – Athlete completes full round before switching 12/9 Calorie Row 9 Box Jump-Overs (24/20) 6 DB Hang Squat Cleans (50/35)
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CF Open 17.1

CrossFit Open WOD 17.1
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WOD for 022417

Segment 1: 27-21-15-9 Toes to Bar Overhead Squats (135/95) Over-the-Bar Burpees Segment 2: Mobility
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WOD for 022317

Segment 1: EMOM 12 minutes: Odd: 15 Power Snatch (75/55) Even: 20 Wall Balls (20/14) Segment 2: EMOM 10 minutes: 6 Power Cleans (135/95) 6 Handstand Pushups
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WOD for 022217

Segment 1: Clean & Jerk 60%/2+1 70%/2+1 75%/1 80%/1 85%/1 90%/1 95%/1 (85%/1) x 2 Segment 2: 21-15-9: DB Thrusters (50/35) C2B Pullups Calorie Row
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WOD for 022117

Segment 1: AMRAP 3: 3 Power Cleans (135/95) 3 Front Squats 3 Push Jerks Rest 3:00 Segment 2: AMRAP 3: 3 Power Cleans (175/125) 3 Front Squats 3 Push Jerks Rest 3:00 Segment 3: AMRAP 3: 3 Power Cleans (205/145) 3 Front Squats 3 Push Jerks Segment 4: For Time: Run 400m 200 DU Run 400m 2
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