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

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Daily Workouts

WOD for 062217

Segment 1: Max Unbroken Ring Muscle Ups (scale as appropriate) Segment 2: For Time: 100 Situps Segment 3: For Time: 800m Run Segment 4: Mobility
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WOD for 062117

Segment 1: Back Squat Build to a heavy single Segment 2: Power Clean Build to a heavy triple Segment 3: AMRAP 4 minutes: 400m Run 15 Burpees Over Bar Max Power Cleans (135/95) Rest 4 minutes AMRAP 4 minutes: 400m Run, 10 Burpees Over Bar Max Power Cleans Rest 4 minutes AMRAP 4 minutes
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WOD for 062017

Segment 1: “Isabel” For Time: 30 Snatch (135/95) Segment 2: 6 Rounds: 13 Thrusters (Rx: 95/65 S1: 75/55 S2: 55/35) 14 Pullups (S1: 7 reps S2: Ring Rows)
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WOD for 061917

Segment 1: Snatch 60%/1 70%/1 75%/1 80%/1 85%/1 Segment 2: Snatch Pull (110%/3) x 4 Segment 3: 6 Rounds: 6 Sandbag Reverse Lunges 6 Sandbag Shoulders 20 Lateral Jumps Over Bag 200m Run
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WOD for 061817

Segment 1: Take 20 minutes to make up a missed segment from the past week Segment 2: In Teams of 2 2 Rounds: 40 Overhead Squats (115/80) 40 Toes to Bar 20 Squat Snatches (115/80) 20 Bar Muscle Ups
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WOD for 061717

Segment 1: Take 20 minutes to make up a missed segment from the past week Segment 2: 3 Rounds: 800m Run 21 Power Cleans (Rx: 155/105 S1: 115/75 S2: 75/45
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WOD for 061617

Segment 1: Snatch 60%/2 70%/2 75%/2 80%/2 (85%/2) x 3 Segment 2: Clean & Jerk 60%/2+1 70%/2+1 75%/2+1 80%/2+1 (85%/2+1) x 3 Segment 3: Front Squat 60%/2 70%/2 75%/2 80%/2 (85%/2) x 2
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WOD for 061517

Segment 1: “Jackie” 1,000m Row 50 Thrusters (45/33) 30 Pullups Segment 2: Mobility
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WOD for 061417

Segment 1: Clean & Jerk 60%/1 70%/1 75%/1 80%/1 85%/1 90%/1 95%/1 Segment 2: Back Squat 60%/2 70%/2 75%/2 80%/2 85%/2 90%/1 95%/1 Segment 3: 15-9-6: Snatch (135/95) Situps Directly into: 15-9-6: Clean & Jerks (135/95) Bar Muscle-ups Directly into: 15-9-6: Bar Facing Burpees
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WOD for 061317

Segment 1: AMRAP 4 minutes: 27 Hang Power Cleans (Rx: 135/95 S1: 115/75 S2: 95/65) 27 Wall Balls (Rx: 20/14 S1: 15/10 S2: 12/8) 27 Double Unders (S1: Attempts S2: Singles) Rest 4:00 Segment 2: AMRAP 4 minutes: 21 Hang Power Cleans (135/95) 21 Wall Balls (20/14) 21 Double Unders Rest 4
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