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

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Daily Workouts

WOD for 060717

Segment 1: Back Squat 60%/2 70%/2 75%/2 80%/2 85%/2 (90%/2) x 2 Segment 2: For Time: 50′ DB Walking Lunge (Rx: 50/35 S1: 35/25 S2: 25/15) 50 Double Unders (S1: 30 DUs S2: 50 Singles) 25 Wall Balls (Rx: 30/20 S1: 20/14 S2: 14/10) 25 Pullups 25 Wall Balls (30/20) 50 Double Unders
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WOD for 060617

Segment 1: Clean & Jerk 60%/1 70%/1 75%/1 80%/1 85%/1 90%/1 (80%/1) x 2 Segment 2: 4 Rounds: 12 Calorie Row 8 Burpee Box Jump Overs (Rx: 30/24 S1: 24/20 S2: 20/16) 4 Squat Cleans (Rx: 155/105 S1: 115/75 S2: 85/55)
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WOD for 060517

Segment 1: Snatch 3×3 at 70% 3×2 at 75% 3×1 at 80% Segment 2: Snatch Grip Deadlift 3×2 at 110% Segment 3: 3 Rounds: 400m Run 16 Deadlifts (Rx: 225/155 S1: 165/105 S2: 115/75) 60 Double Unders (S1: 30 DUs S2: 60 Singles)
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WOD for 060317

Segment 1: Take 20 minutes to make up any missed segment from the past week Segment 2: 0-10 – 1 Mile Run, Max Clean & Jerk (135/95) 10-13 – Rest 13-20 – 800m Run, Max Pwr Snatch (115/80) 20-23 – Rest 23-27 – 400m Run, Max Thrusters (95/65)
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WOD for 060217

Segment 1: Snatch 60%/2 65%/2 70%/2 (75%/2) x 2 Segment 2: Clean & Jerk 60%/2 65%/2 70%/2 (75%/2) x 2 Segment 3: 4 Rounds: 21/15 Calorie Row 18 Wall Ball (20/14) 15 KB Swings (52/35) 12 Burpees
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WOD for 060117

Segment 1: Back Squat (65%/3) x 3 Segment 2: “Fran” 21-15-9 Thrusters (95/65) Pullups Segment 3: Mobility
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WOD for 053117

Segment 1: “Christine” 3 Rounds: 500m Row 21 Bodyweight Deadlifts 21 Box Jumps (20″) Segment 2: EMOM 16 minutes: Odd: 2 Muscle Ups, 4 HSPU, 8 KB Swings (52/35) Even: Rest
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WOD for 053017

Segment 1: Power Snatch (65%/3) x 3 Segment 2: Overhead Squat (65%/3) x 3 Segment 3: “Grace” For Time: 30 Clean and Jerks (Rx: 135/95 S1: 95/65 S2: 65/45)
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Memorial Day “Murph” 2017

“Murph” For Time: Run 1 mile 100 Pullups 200 Pushups 300 Air Squats Run 1 mile Wear a 20# vest or body armor In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites a
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WOD for 052717

Segment 1: EMOM 5 minutes: 10-8-6-4-2 Squat Clean Thrusters Pick a start weight and add weight every round Rest 5:00 EMOM 5 minutes: 10-8-6-4-2 Squat Clean Thrusters Pick a start weight and add weight every round Segment 2: “Kelly” 5 Rounds: 400 Meter Run 30 Wall Balls (20
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