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

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Daily Workouts

New Year’s Eve 2016

WOD “Cindy” or “Mary” Then, 4 minutes of… 10 pushups 100 ft overhead med ball run 3 minutes of… 10 wall balls (20/14) 50 ft overhead walking lunge 2 minutes of… 10 KB swings 100 ft bear crawl 1 minute of… Burpees
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Never Brought To Mine

WOD Strength: Back Squat 3-3-3-1-1-1 As heavy as possible  Metcon: 15 minute AMRAP: 3 Rope Climbs 7 Thrusters (155/105) 21 Row for Calories
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Should Auld Acquaintance Be Forgot

WOD Skills: Handstand Pushups max reps EMOM, 10 minutes 3 Pistols R & L EMOM, 5 minutes Metcon: For time: 50 Double Unders 15 Overhead Squats (135/95) 100 Double Unders 30 OHS 100 Double Unders 15 OHS 50 Double Unders
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Who’s Naughty Or Nice

WOD Strength: Take 20 minutes to make up a missed strength workout Metcon: 30 Thrusters (95/65) 90 Double Unders 20 Thrusters 60 Double Unders 10 Thrusters 30 Double Unders
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Johnson

WOD Strength: Take 20 minutes to make up a missed strength segment Metcon: “Johnson” AMRAP in 20 minutes: 245 pound Deadlift, 9 reps 8 Muscle-ups 155 pound Squat clean, 9 reps 1st Lt. Michael E. Johnson, 25, of the U.S. Marine Corps 7th Communications Battalion, 3rd Marine
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Christmas Day 2015

Merry Christmas!  WOD today is at 12pm with Coach Lori! WOD “The Grinch” 12-11-10-9-8-7-6-5-4-3-2-1 Reps For Time: Deadlift (225/155) Ring Dips Wall Ball (20/12)
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12 Days of Xmas 2015

Merry Christmas Eve! CFD’s 12 Days of Xmas WOD Perform like the song.  1 burpee pullup, 2 deadlifts and 1 burpee pullup, 3 KTE 2 deadlifts and 1 burpee pullup, etc 1 – Burpee Pullup 2- Deadlifts 3- Knees to Elbows 4- Wall Ball 5- Kettlebell Swings 6- Box Jumps 7- Push Pres
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You Better Not Cry

WOD Strength: Deadlift 3-3-3-1-1-1 As heavy as possible Metcon: 10 Min EMOM: 80% 1RM back squat, hold bar on back for 15 seconds, then 2 reps squat rest remainder of minute  Upon completion pick one of three: 1k Row, 800M run or 250 DU
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You Better Watch Out

WOD Strength: Press 3-3-3-1-1-1 As heavy as possible Metcon: 9-12-15-12-9 : Power Snatch (95/65) Pullups
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Way Up In The Sky

Strength: Clean 3-3-3-1-1-1 As heavy as possible Metcon: 5 Rounds: 10 Box Jumps (30/24) 10 Front Squat (155/105) 10 Burpees over the bar Time cap of 14 minutes
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