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

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Daily Workouts

WOD for 050816

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: Teams of 3: 100 Calorie Row 100 Lateral Barbell Burpees 100 Power Cleans (135/95) 100 Toes to Bar 100 Push Jerks (135/95) 100 Lateral Barbell Burpees 100 Calorie Row
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Strawberry Fields

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: Franzibeth: 21-15-9 Clusters (115/80) Pullups Ring Dips
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WOD for 050616

WOD Strength: Turkish Get Ups 10 each side, as heavy as possible Metcon: 4 Rounds, Rest 2 minutes between rounds: 10 Burpee Box Overs (24/20) 12 Front Squat (135/95) Run 400m Time cap of 20 minutes
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WOD for 050516

WOD Strength: Split Jerk 3-3-3-1-1-1 Up to 1RM Metcon: AMRAP in 10 minutes: 10 Deadlift (225/165) 10 KB Snatch (52/35) – 5 each side 5 Handstand Pushups
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Wind It Up, Blow It Out

WOD Strength: Snatch 3-3-3-1-1-1 Up to 1RM Metcon: 21-15-9 Calorie Row Ground to Overhead (95/65) Wall Ball (20/14) Time cap of 15 minutes
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C’mon and Turn It On

WOD  Skills: Ring Dips EMOM 10 minutes, max reps Then, Tabata Plank Holds 6 minutes Metcon: 100 Double Unders 50 Russian KB Swings (52/35) 40 Abmat Situps 30 Pushups 20 Pullups 10 Bar Muscle Ups Time cap of 15 minutes
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WOD for 050216

WOD  Strength: Back Squat 3-3-3-1-1-1 Up to 1RM Metcon: For Time 75 Power Snatch (75/55) Endurance (7:30pm) 3x600m rest 1 minute Rest 5 minutes 3x600m rest 1 minute Rest 5 minutes 3x600m rest 1 minute
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Gassers and the Rail Jobs

WOD  Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: 5 Rounds: 60 Double Unders 40 Air Squats 20 Calorie Row
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Got Plenty Of Style

WOD  Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: “Naughty Nancy” 4 Rounds: 600m Run 25 OHS (135/95)
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You oughta see her on a road course

WOD  Strength: Split Jerk 5-5-5-3-3-3 Up to 85% 1RM Metcon: For time: 42-30-18 Wall Ball (20/14) Situps Time cap of 12 minutes
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