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

Category

Daily Workouts

Like Flies On A Rib Roast

New 6 week training cycle begins tomorrow! Click here for the strength template WOD Skill: Strength: Back Squat 5-5-5-3-3-3 Work up to 85% 1RM Metcon: Run 400m 10 Push Press/Jerk (135/95) Run 800m 20 Power Clean Run 400m 30 Deadlift Time cap of 16 minutes
Read More

Melt My Brain

Great job to everyone who participated in yesterday’s Durham Weightlifting Open!  Thanks to all our volunteers! WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: Teams of 2 21-18-15-12-9-6-3 Burpee Over the Rower Calorie Row *One part
Read More

Outdoor WOD and Oly Meet

We are hosting a Developmental Olympic Weightlifting Meet today from 9am-1pm!  We WILL have WODs at 9 and 10am in the park behind the gym, as well as our Community Workout at 11am.  There is Open Gym today from about 1-3pm!   WOD: 25 MIN AMRAP –Ascending ladder— 1 sui
Read More

My Density Has Brought Me To You

Come cheer on your fellow CFDers TOMORROW  from 9am-1pm for our Developmental Olympic Weightlifting Meet! WOD Skills: Rope Climbs Strength: Overhead Squats 2-2-2-2 @ 95% 1RM Metcon: For Time: 30 Back Squat (200/145) Run 1 Mile 15 Back Squat (approx 65%) Time cap of 20 minutes
Read More

Ride The Ronnie Miller Express

Come cheer on your fellow CFDers this Saturday from 9am-1pm for our Developmental Olympic Weightlifting Meet! WOD Skills: Overhead Squat mobility  Snatch drills Strength: Snatch 1-1-1-1-1 @ 90% 1RM Metcon: 4 Rounds: 10 Pushups 30 Double Unders Time cap of 10 minutes
Read More

Something Stinks In Suburbia

Join us for our August Thirsty Thursday TOMORROW NIGHT at 7:30pm at Surf Club! WOD Skills: Kipping/Kipping pullups Strength: Back Squat 6-6-6-6 @ 75% 1RM Metcon: 18-15-12-9-6-3: Power Clean (135/95) Pullups Time cap of 18 minutes
Read More

Hard Enough Just Trying To Be Yourself

Join us for our August Thirsty Thursday this Thursday evening at 7:30pm at Surf Club! WOD Skills: Hip Mobility Strength: Deadlift  10-10-10-10 @ 60% 1RM Metcon: AMRAP in 8 Minutes: 1, 2, 3, etc Reps of each Box Jumps (30/24) KB Swings (70/52)
Read More

Straight A’s Since Birth

WOD Skills: Handstand practice (free stands, handstand pushups, handstand walks) Strength: Press Test 1RM Metcon: With a partner: 10 Rounds each Row 150m 15 anchored (with dumbells) abmat situps Both athletes working at the same time and then switch.  There is no planned rest, unless
Read More

Mowed One Too Many Lawns

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: Teams of 2, AMRAP in 20 minutes: 60 Calorie Row, 60 Kettlebell Swings (53/35) 50 Calorie Row, 50 Box Jumps (24/20) 40 Calorie Row, 40 Burpees 30 Calorie Row, 30 Wall Balls (30/20) 20 Calorie
Read More

Reach Out And Touch Someone

Join us TOMORROW morning at 9am for an Olympic Weightlifting Meet Q&A!  Want to learn how a Meet works?  This is your chance.  Everyone welcome! WOD Strength: Take 20 minutes to make up a missed strength workout from the past week.   Metcon: “TK” AMRAP in 20 minutes: 8
Read More