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

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Daily Workouts

WOD for 102416

Segment 1: 3 Rounds: 10 Front Squats (185/135) 20 C2B Pullups 50 Double Unders Segment 2: Mobility
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WOD for 102216

Segment 1: 3×3 Snatch Balance, llight 3×3 Tall Snatch, light 3×3 Tall Clean, light! Segment 2: Clean & Jerk Double at 60% Double at 70% Double at 75% 3 Singles at 85% Segment 3: EMOM 18 minutes: Min 1: 20/16 Calorie Row Min 2: 15 Wall Balls (30/20) Min 3: 50 Double
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WOD for 102116

Segment 1: AMRAP 18: 4 Bar Muscle Ups 8 Power Snatches (115/80) 16 Box Jumps (24/20)
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WOD for 102016

Segment 1: 10 rounds for time of: 95-lb. sumo deadlift high pulls, 7 reps 95-lb. front squats, 7 reps 95-lb. push jerks, 7 reps Segment 2: Mobility
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WOD for 101916

Segment 1: Hang Squat Clean 3×3 at 70% – from mid thigh, drop from the top Segment 2: For time: 21-15-9 Run 200m Thrusters (95/65) Directly into: Segment 3: 15 -12-9 Calorie Row Hang Squat Cleans (95/65) Directly into: Segment 4: 12-9-6 Over-the-Bar Burpees Overhead Squat (
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WOD for 101816

Segment 1: EMOM 21 minutes Min 1: 10 Romanian Deadlift, 50% of best DL Min 2: 10 Handstand Pushups Min 3: 50 Double unders Segment 2: 4 x 2 minute row at 2k pace 2 min rest
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WOD for 101716

Segment 1: Snatch 1×3 at 60% 1×3 at 70% 3×3 at 75% *All reps are drop from the top Segment 2: “Glenn” 30 Clean and Jerks (135/95#) 1 Mile Run 10 Rope Climbs 1 Mile Run 100 Burpees
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WOD for 101616

Segment 1: Take 20 minutes to make up any missed segment from the past week Segment 2: For reps: 60 seconds of deadlifts, 225 lb. 60 seconds of handstand push-ups Rest 60 seconds 45 seconds of deadlifts, 225 lb. 45 seconds of handstand push-ups Rest 45 seconds 30 seconds of deadlifts,
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WOD for 101516

Segment 1: Snatch 2 x 3 at 70%, followed by 3 doubles at 75% Segment 2: Jerk 4 x 3 at 70% – focus on driving and catching high Segment 3: 7 rounds, every 3 minutes complete: 400m Run 12 Toes To Bar
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WOD for 101416

Segment 1: 4 Rounds: 5 Ring Muscle Ups 10 Power Cleans (155/105) 25 Wall Balls (20/14) Segment 2: Choose one of the following: Ninjas: 5×75 Unbroken Double-unders, :15 rest between sets Advanced: 6×50 Unbroken Double-unders, :30 rest between sets Intermediate: 7×35 Unbr
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