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

Category

Daily Workouts

WOD for 111216

Segment 1: With a running clock: 0:00-10:00 1 Mile Run Max Clean & Jerks (135/95) 10:00-13:00 Rest 13:00-20:00 800m Run Max Power Snatch (115/80) 20:00-23:00 Rest 23:00-27:00 400m Run Max Thrusters (95/65) Segment 2: Tabata Toes to Bar 8 x (:20 seconds of max reps, :10 rest)
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WOD for 111116

Segment 1: Snatch 65%/2 70%/2 75%/2 80%/1 85%/1 Segment 2: Back Squat 60%/3 70%/3 75%/3 (80%3)3 Segment 3: AMRAP 15 minutes: 60 Double unders 30 Wallballs (20/14) 15 Deadlifts (245/165)
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WOD for 111016

Segment 1: AMRAP 15 minutes: 25 pull-ups 50-calorie row 100 overhead squats (bar) 50 box jumps 25 pull-ups Segment 2: Mobility
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WOD for 110916

Segment 1: Clean & Jerk 60%/3+1 65%/3+1 70%/3+1 (75%/3+1) x 2 Segment 2: Front Squat (75%/4) x 5 Segment 3: 6 Sets: High Hang Squat Clean – Hang Squat Clean – Squat Clean – Push Press High Hang Squat Clean – Hang Squat Clean – Squat Clean – Push
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WOD for 110816

Segment 1: AMRAP 4: 27 Calorie Row 27 Burpees 27 Chest-to-Bar Pullups Rest 4:00 Segment 2: AMRAP 4 minutes: 21 Cal Row 21 Burpees 21 Toes-to-Bar Rest 4:00 Segment 3: AMRAP 4 minutes: 15 Cal Row 15 Burpees 15 Pullups Segment 4: EMOM 7 minutes: 6 C2B Pullups 30 Double Unders
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WOD for 110716

Segment 1: Back Squat 60%/4 70%/4 75%/4 (80%/4) x 2 Segment 2: AMRAP in 7 minutes: 10 sumo deadlift high pulls (135/95) 10 push presses Segment 3: Ninjas: 8×4 Unbroken Muscle-ups, rest as needed between sets Advanced: 10×3 Unbroken Muscle-ups, rest as needed between sets Int
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WOD for 110616

Segment 1: Take 20 minutes to make up any missed workout from the past week. Segment 2: AMRAP 15 minutes: 20 Situps 5 Squat Cleans (205/155)
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WOD for 110516

Segment 1: 20 Thrusters (135/95) Rest 3 Minutes 15 Thrusters (185/135) Rest 3 Minutes 9 Thrusters (205/145) Segment 2: EMOM 5 minutes: 12 Hang Power Cleans (135/95) Directly into: EMOM 5 minutes: 12 Push Jerks (135/95) Directly into: EMOM 5 minutes: 12 Toes to Bar Directly into: 3 Rou
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WOD for 110416

Segment 1: Snatch 65%/2 70%/2 (75%/2) x 3 (80%/1) x 4 Segment 2: Row 1,000m Directly into: 21-15-9 OHS (135/95) Double Russian KB Swings (52/35) Segment 3: EMOM 12 minutes: Min 1: 3-6 Muscle-ups Min 2: 3-6 Deficit HSPU – you choose the deficit
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WOD for 110316

Segment 1: Workout 14.1 Complete as many rounds and reps as possible in 10 minutes of: 30 double-unders 75-lb. power snatches, 15 reps Segment 2: Mobility
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