Daily Workouts | CrossFit Durham - Part 4
410 W Geer St, Durham, NC 27701 (919) 907-1233

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Daily Workouts

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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WOD for 110216

Segment 1: Clean & Jerk 60%/2+1 65%/2+1 70%/2+1 (75%/2+1) x 2 Segment 2: AMRAP 20 minutes: 5 Bar Muscle Ups 10 Chest Slapping Pushups 15 Air Squats 20 Calorie Row Segment 3: EMOM 6 minutes: Odd: AMRAP Toes to Bar Even: Rest
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WOD for 110116

Segment 1: AMRAP 4 minutes: 3 Rounds: 12 Deadlifts (95/65) 9 Hang Power Cleans ( 6 Jerks Time remaining: Max Double Unders Rest 4:00 Segment 2: AMRAP 4 minutes: 2 Rounds: 12 Deadlifts (135/95) 9 Hang Power Cleans 6 Jerks Time remaining: Box Jumps Rest 4:00 Segment 3: AMRAP 4 minutes 1
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WOD for 103116

Segment 1: Snatch 3 at 60% 3 at 70% 3 at 75% Segment 2: Back Squat Triple at 80% Single at 85% Triple at 80% Single at 87% Triple at 80% Single at 90% Segment 3: 3 Rounds: 500m Row 12 Burpees 21 Box Jumps (24/20)
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WOD for 103016

Segment 1: “Run BMC” 200m Run 1 Round of Barbara: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Air Squats 400m Run 2 Rounds of Mary: 5 Handstand Push-ups 10 Pistols 15 Pull-ups 600m Run 3 Rounds of Cindy: 5 Pull-ups 10 Push-ups 15 Air Squats 800m Run Segment 2: Mobility
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WOD for 102916

Halloween Weightlifting Spectacular is today from 9am – 2pm! Special WOD for Halloween today will be held in the park behind the gym.  Bring a pumpkin to use! For time (with your pumpkin): 800 meter pumpkin run 31 thrusters 31 squats 31 Overhead walking lunge 31 cleans 31 presse
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