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

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Daily Workouts

WOD for 120916

Segment 1: Back Squat (80%/3) x 8 Segment 2: “Open 16.4” AMRAP 13 minutes: 55 Deadlifts (225/155) 55 Wallballs (20/14) *Girls to a 9′ Target 55 Calorie Row 55 HSPU
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WOD for 120816

Segment 1: 50-40-30-20-10 reps: Situps KB Swings (70/52) Segment 2: Mobility
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WOD for 120716

Segment 1: Clean 60%/3+1 65%/3+1 70%/3+1 (75%/3+1) x 3 Segment 2: Front Squat (70%/5) x 4 Segment 3: 3 Rounds 7 Thrusters (75/55) 7 Pullups 7 Burpees Then 50/40 Cal Row 3 Rounds Bergeron Beep Test Then 50/40 Cal Row 3 Rounds Bergeron Beep Test
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WOD for 120616

Segment 1: AMRAP 3 minutes: 60 Double Unders 15 Power Cleans (115/85) Rest 3:00 Segment 2: AMRAP 3:00 45 Double Unders 12 Power Cleans (135/95) Rest 3:00 Segment 3: AMRAP 3:00 30 Double Unders 9 Power Cleans (155/105) Segment 4: EMOM 20 minutes: Odd: 50 Double Unders Even: 6 Kipping D
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WOD for 120516

Segment 1: Snatch 60%/3 65%/3 70%/3 (75%/3) x 3 Segment 2: Back Squat (70%/8) x 3 Segment 3: 4 Rounds: 5 Ring Muscle ups 10 Squat Snatches (115/85) 15 Box jump overs(24/20)
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WOD for 120416

Segment 1: Take 20 minutes to make up any missed segment from the past week. Segment 2: AMRAP in 15 minutes: 4 bar muscle-ups 6 DB Turkish get-ups 8 ring push-ups
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WOD for 120316

Segment 1: Teams of 3: Run 800m 75 Calorie Row 50 Power Snatches (115/80) Run 800m 75 Calorie Row 50 Clean and Jerks Run 800m 75 Calorie Row 50 Thrusters
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WOD for 120216

Segment 1: Back Squat (75%/3) x 8 Segment 2: 4 Rounds: 25 Calorie Row 25 Wall Balls (20/14) 25 Chest to Bar Pullups
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WOD for 120116

Segment 1: 21-15-9 reps: Deadlifts (275/185) Burpees, jumping over the barbell Segment 2: Mobility
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WOD for 113016

Segment 1: Clean & Jerk 60%/3+1 65%/3+1 (70%/3+1) x 4 Segment 2: Front Squat (65%/5) x 4 Segment 3: For time: 10-9-8-7-6-5-4-3-2-1: Hang Power Cleans + Push Jerks* (135/95) *Complete 10 unbroken Hang Power Cleans directly into 10 unbroken Push Jerks, then drop the bar – tha
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