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

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Daily Workouts

WOD for 080916

Segment 1: Work up to a heavy double rep Deadlift with bands attached Take 12 minutes Segment 2: 4 Rounds: 500 Meter Row 400 Meter Run 30 Situps Scale to finish in less than 25 minutes Segment 3: 4 Rounds: 50 Double Unders 1 minute rest between rounds
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WOD for 080816

Segment 1: Work up to a heavy complex of: 1 Power Snatch + 1 Squat Snatch 10 minutes Segment 2: 3×6 Back Squat Segment 3: “The Chief” 5 Rounds: AMRAP 3: 3 Power Cleans (135/95) 6 Pushups 9 Air Squats Rest 1:00 Between Rounds Endurance (7:30pm): 10 Rounds of run 300m,
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WOD for 080716

Segment 1: Take 20 minutes to make up any missed segment from the past week. Segment 2: Teams of two, for time: 20 Partner deadlifts (405 lbs) 20 Handstand pushups 20 Partner deadlifts (315 lbs) 20 Handstand push-ups 20 Handstand push-ups 20 Partner deadlifts (405 lbs) 20 Handstand pu
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WOD for 080616

Segment 1: EMOM 10 minutes: 1 Power Clean 3 Front Squats 1 Jerk Segment 2: 5 Rounds: 15 C2B Pullups Rest as little as possible between sets Segment 3: 30 Toes to Bar 30 Calorie Row 15 Squat Snatches (115/80) 60 Calorie Row 15 Squat Snatches (115/80) 30 Calorie Row 30 Toes To Bar
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WOD for 080516

Segment 1: “Fight Gone Bad” 3 Rounds for Max Reps: 1:00 Wallballs (20/14) 1:00 SDHP (75/55) 1:00 Box Jumps (20″) 1:00 Push Press (75/55) 1:00 Row (Calories) 1:00 Rest Segment 2: Recover
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WOD for 080416

Segment 1: Double Unders Practice Segment 2: AMRAP 15 minutes: Run 400m 25 KB Swings (52/35) 50 Double Unders Segment 3: Mobility
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WOD for 080316

Segment 1: OTM x 6 – 1 Squat Snatch (90%) Rest 4:00 OTM x 6 – 1 Squat Clean and Jerk (90%) Rest 4:00 30 Muscle Ups for time Segment 2: Alternating Tabata (8 Rds of :20s/:10s): Front Squats (115/80) Toes to Bar 20 seconds of Front Squats, followed by a 10 second break Follo
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WOD for 080216

Segment 1: 21 Hang Power Clean (135/95), 21 Burpees over Bar, 100 Double Unders 15 HPC (135/95), 15 Burpees over Bar, 75 Double Unders 9 HPC (135/95), 9 Burpees over Bar, 50 Double Unders Segment 2: Deadlift Build to a Heavy Set of 5
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WOD for 080116

Segment 1: EMOM  5 minutes: 2 Hang Snatches (hip position) Rest 1:00 EMOM 5 minutes – 2 Hang Snatches (below knee) Rest 1:00 EMOM 5 minutes – 1 Snatch (from the floor) Segment 2: On the 0:00 – 5 Back Squats On the 2:00 – 4 Back Squats On the 4:00 – 3 Back
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WOD for 073116

Segment 1: Take 20 minutes to make up a missed segment from the past week. Segment 2: Teams of 3, for time: Row 1000m 25 One-legged squats, alternating 15 Hang Cleans (225 / 135 lbs) Chipper style, the first team member gets on the rower and rows 1,000 meters, then gets off the rower
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