Daily Workouts | CrossFit Durham - Part 5
410 W Geer St, Durham, NC 27701 (919) 907-1233

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Daily Workouts

Killing me softly with his song

WOD  Strength: 1 Split Jerk + 2 Jerk Balance 6 sets as heavy as possible Metcon: 21 – 15 – 9 Calorie Row Thrusters (95/65)
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Singing my life with his words

WOD Strength: Hang Clean 3-3-3-1-1-1 Up to 1RM Metcon: EMOM 14 minutes: Odd: 6 Strict HSPU Even: 8 KB Snatches (52/35)
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Strumming my pain with his fingers

WOD Skills: Tabata Ring Dips, 4 minutes Tabata Toes To Bar, 4 minutes Metcon: For time: 55 Bar Facing Burpees 34 Overhead Squats, 135/95 21 Muscle Ups (or 55 CTB pullups)
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WOD for 051616

WOD  Strength: Deadlift 3-3-3-1-1-1 Set new 1RM Metcon: 3 rounds: Run 400m 40 Situps 7 Deadlifts (315/225) Endurance: 6x20m Sprints, unlimited rest 4x60m Sprints, unlimited rest 2x150m Sprints, unlimited rest 1x400m Sprint
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WOD for 051516

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week Metcon: Teams of 2, Complete AMRAP 7: 50 Back Squats, 155/105 Rest in remaining time AMRAP 7: 50 Push Press 135/95 Rest in remaining time AMRAP 7: AMRAP Power Cleans, 135/95 “
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Does That Come With A Schmear

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week Metcon: For Time: 50 Calorie Row 40 Front Squats (135/95) 30 Toes to Bar 20 Push Jerks (135/95 ) 10 Ring Muscle Ups
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Death By Clean

WOD Strength: Hang Clean 3-3-3-1-1-1 Up to 85% 1RM Metcon: EMOM 14 minutes Odd minute – 20 Double Unders Even minute – Cleans increasing by 2 starting with 2 reps (135/95)
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I’ll Have What She’s Having

WOD Skills: Handstand Pushups EMOM 10 minutes Max reps Then, EMOM 5 minutes Pistols, 3 right, 3 left Metcon: 3 Rounds, 1 minute rest between rounds AMRAP 3 minutes 9 DB Thrusters 30/20 6 Burpees 3 HSPU
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Whiskey and Rye

WOD Strength: Press 5-5-5-3-3-3 Up to 85% 1RM Metcon: AMRAP in 7 minutes 9 KB swings (72/52) 9 Ball Slams (30/20)
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Mother Nature Just Peed Her Pantsuit

WOD Strength: Deadlift 5-5-5-3-3-3 Up to 85% 1RM Metcon: 3 Rounds 10 ring dips 15 floor presses (95/65) 20 goblet squats (52/35) Run 400m
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