Daily Workouts | CrossFit Durham - Part 6
410 W Geer St, Durham, NC 27701 (919) 907-1233


Daily Workouts

WOD for 060616

Segment 1: EMOM 10 minutes: 1 Squat Snatch You choose to go across, climb or hit a 1RM Segment 2: 3 rep heavy Back Squat Segment 3: 21 DB Thrusters (45/30) Run 400m 18 DB Thrusters Run 400m 15 DB Thrusters Run 400m Endurance: 6 Rounds 150m Sprint – :30 rest between sets Rest 4 m
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WOD for 060516

Shout out to all the CFDers who competed in events all around the Triangle yesterday! WOD Strength: Take 20 minutes to make up a strength segment from the past week. Metcon: Teams of 3 complete the following for time: 100 Front Squats, 135/95 100 Kipping HSPU 100 Burpees 100 Pull ups
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WOD for 060416

We are hosting an Olympic Weightlifting Seminar in the gym today from 9am-5pm.  There is NO Open Platform time in the Platform Area today.  Barbell Pit is open and all classes will be held. WOD Strength: Hang Snatch 3-3-3-1-1-1 Up to 1RM Metcon: 3 Rounds: 21 Calorie Row 15 Power Clean
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WOD for 060316

WOD Strength: Turkish Get Ups 10 each side As heavy as possible Metcon: 75 Wall Balls (20/14) 50 Toes to bar 50 Wall Balls 25 TTB Scale to finish within 15 minutes
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WOD for 060216

WOD  Strength: Push Jerk 3-3-3-1-1-1 Up to 1RM Metcon: AMRAP 6: 6 Power Snatches (95/65) 6 Handstand Pushups
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WOD for 060116

WOD Skills: Tabata Toes to Bar, 4 minutes Tabata Handstand Pushups, 4 minutes Metcon: 1000m Run then, 3 Rounds For Time 10 Clean and Jerks (135/95) 10 Chest to Bar Pullups 10 Burpees then, 1000m Run Scale as needed to finish in 20 minutes
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Another runner in the night

WOD Strength: Front Squat 3-3-3-1-1-1 Up to 100% 1RM Metcon: EMOM 10 minutes: Odd: 20 Deads, 225/155 Even: 50 Double unders
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Memorial Day Murph 2016

Today we honor those who have fallen in defense of our Nation and our freedoms.  Please consider a donation to the Michael P. Murphy Foundation as we pay tribute to the fallen with the Hero WOD “Murph” “Murph” For Time Run 1 mile 100 Pullups 200 Pushups 300 Air
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Revved up like a deuce

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: With a running clock complete 5 rounds of 1 min at each station: 1. As many cals as possible on rower 2. 10 Power Cleans (135/95) 3. 20 Wall Balls (20/14) Your score is accumulated calories
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Blinded by the light

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: 100-80-60-40-20 Double Unders 10-8-6-4-2 Overhead Squat (135/95) 5-4-3-2-1 Ring Muscle Up
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