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

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Daily Workouts

WOD for 122516

“The Grinch” 12-11-10-9-8-7-6-5-4-3-2-1 reps for time of Deadlift (225/155) Ring Dips Wall Ball (20/12)
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WOD for 122416

  Segment 1: “12 Days of CrossFit” 1 – Burpee Pull-Up 2- Turkish Get Ups 3- Knees to Elbows 4- Wall Ball 5- Kettlebell Swings 6- Box Jumps 7- Push Presses 8- Med Ball Cleans 9- Double Unders 10- Jumping Lunges 11- Push Ups 12- Pullups – The first round is
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WOD for 122316

Segment 1: Clean & Jerk 60%/2 65%/2 70%/2 (75%/2) x 2 Segment 2: Front Squat (65%/2) x 3 Segment 3: 5 Rounds: 20 Calorie Row 10 Thrusters (115/85)
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WOD for 122216

Segment 1: For time: 1 Round: 800m Run 30 KB Swings (70/52) 30 Pull-ups 2 Rounds: 400m Run 30 Box Jumps (24/20) 30 Wallballs (20/14) 1 Round: 800m Run 30 KB Swings (70/52) 30 Pullups Segment 2: Mobility
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WOD for 122116

Segment 1: Power Clean (65%/2) x 3 Segment 2: Back Squat (65%/2) x 3 Segment 3: 2 Rounds: 15 Calorie Row 15 Kipping HPSU 15 C2B Rest :15 seconds 15 C2B 15 Kipping HPSU 15 Calorie Row Rest 1:00
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WOD for 122016

Segment 1: “The Chief” 5 Rounds: AMRAP 3: 3 Power Clean (135/95#) 6 Push-ups 9 Air Squats *Rest 1:00 after each round
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WOD for 121916

Segment 1: Power Snatch (65%/2) x 3 Segment 2: Overhead Squat (65%/3) x 3 Segment 3: For time: 30 Box Jumps (24/20) 30 C2B Pull-ups 30 KB Swings (52/35) 30 Front Squats (115/80) 30 T2B 30 Push Press (115/80) 30 Deadlifts (115/80) 30 Wall Balls (20/14) 30 Burpees 30 Double-unders
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WOD for 121716

Segment 1: Teams of 3: AMRAP 25: 100 Cal Row, 50 Thrusters (95/65) 100 Cal Row, 50 Thrusters (135/95) 100 Cal Row, 50 Thrusters (155/105) 100 Cal Row, Max Thrusters (185/135) Segment 2: Mobility
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WOD for 121616

Segment 1: AMRAP 15 minutes: 12 Box Jumps (30/24) 9 Power Snatch (135/95) 6 Bar Muscle Ups Segment 2: Mobility
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WOD for 121516

Segment 1: EMOM 15 minutes: 8 toes to bar 8 1-arm DB snatch – (4/side) Segment 2: Mobility
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