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

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Daily Workouts

Rhythm Is My Occupation

Great job to everyone who competed at the Festivus Games yesterday! WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: In teams of 4: 4 x 50m KB Farmer Carry (52/35) – each team member does 1 50m stretch 100 Box Jump (24/20) 100 Hang C
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Festivus For The Rest Of Us

Good luck to all the CFDers competing at the Festivus Games today! WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: “Nicole” Complete as many rounds in 20 minutes as you can of: Run, 400 m Pull-up Max Set
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Come Along For The Ride

Don’t forget our Competitors WOD tonight, and every Friday night, at 7:30pm with Coach Tripp! WOD Strength: Push Jerk 50% x 2 60% x 2 70% x 2 80% x 1 85% x 1 90% x 1 1-1-1 @ 95% Metcon: Franzibeth 21-15-9 reps for time: Cluster (115/85) Pullups Ring Dips Time cap of 18 minutes
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Pump Positive Vibes

WOD Strength: Power Clean 50% x 2 60% x 2 70% x 2 80% x 1 85% x 1 1-1-1 @ 90% 1RM Metcon: Partner WOD: Rest/Row 1: 3 x 500 M row at 85% effort One rests the entire time while the other rows Try and bring your time down by 5 Seconds as the rounds progress If you can’t, 10 Burpee
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Party On The Positive Side

*SCHEDULE UPDATE* We’ve replaced the Wednesday 7:30 WOD with a second weekly Mobility Class with Colbey! WOD  Strength: Front Squat warmup with increasing loads 50% x 5 60% x 3 70% x 2 4-4-4-4 @ 80% 1RM Metcon: 18-15-12-9 Reps for time: Wall Ball (30/20, slam balls) Run 200m with ball
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Rhymes Will Groove You

*SCHEDULE UPDATE* We’ve replaced the Wednesday 7:30 WOD with a second weekly Mobility Class with Colbey! WOD Strength: Hang Snatch warmup with increasing loads 50% x 2 60% x 2 65% x 1 70% x 1 75% x 1 1-1-1-1 @ 80% 1RM Metcon: For Time: 5 Snatch (135/95) 15 Pushups 30 Kettlebell Swing
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Vibrations Good Like Sunkist

*SCHEDULE UPDATE* We’ve replaced the Wednesday 7:30 WOD with a second weekly Mobility Class with Colbey! WOD  Strength: Back Squat Warmup with increasing loads without getting tired Test 1RM Session should take 30-35 minutes Metcon: 3 Rounds 1 Power Clean (115/85) 4 Front Rack L
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Good Like Sunkist

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: Teams of 2: Relay style, one partner at a time: 21 – 15 – 9: Thruster (95/65) Box Jump (24/20) After each partner completes the first couplet: 21 – 15 – 9: Row for Ca
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Feel The Vibration

Clean and Jerk Fundamentals Class TODAY at 11am! WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: “Helen” 3 rounds for time: Run 400m 21 Kettlebell Swings (52/35) 12 Pullups
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Bringing This To The Entire Nation

Clean and Jerk Fundamentals Class tomorrow at 11am! WOD Strength: Sumo Deadlift warmup with increasing loads 5 x 60% 3 x 70% 2 x 80% 1 x 85% 1x 90% 1-1-1 @ 95% Metcon: AMRAP in 9 minutes: 2 Power Snatch (115/75) 2 Box Jump Overs (24/20) 4 Power Snatch 4 Box Jump Overs 6 Power Snatch 6
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