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

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Daily Workouts

WOD for 050217

Segment 1: AMRAP 15 minutes: 15 Box Jump Overs (L1: 24/20 L2: 20/16 L3: 10 reps 20/16) 12 Dips (L1: Rings L2: Bars L3: Pushups) 9 Power Cleans (L1: 155/105 L2: 115/75 L3: 75/45) Segment 2: EMOM 12 minutes: Odd Min: 6 Power Snatch + 6 OHS (115/85) Even Min: 6 Pullups + 6 Toes to Bar L2
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WOD for 050117

Segment 1: Power Snatch (65%/3) x 3 Segment 2: Overhead Squat (65%/3) x 3 Segment 3: 3 Rounds: 10 Front Squats (L1: 185/135 L2: 135/95 L3: 95/65 20 Pullups (L1: CTB L2: Regular L3: Banded) 50 Double Unders (L2: 35 DUs L3: 50 Singles)
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WOD for 043017

Segment 1: Take 20 minutes to make up any missed segment from the past week Segment 2: Teams of 3: 3 Rounds: 100 Calorie Row 50 Floor Press (115/80) 400m Team Run
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WOD for 042917

Segment 1: EMOM in 9 minutes: 3 Power Cleans 3 Front Squats 3 Push Jerks (L1: 225/155 L2: 155/105 L3: 115/75) Segment 2: For Time: 1 Mile Run 21 KB Swings 21 Goblet Squats 800m Run 15 KB Swings 15 Goblet Squats 400m Run 9 KB Swings 9 Goblet Squats L1: 70/52 L2: 52/35 L3: Cut runs in h
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WOD for 042817

  Segment 1: Snatch 60%/3 65%/3 70%/3 75%/3 80%/2 (85%/1) x 3 Segment 2: Clean & Jerk 60%/2+1 70%/2+1 75%/2+1 80%/2 (85%/1) x 3 Segment 3: 21-15-9: Jerks (L1: 135/95 L2: 95/65 L3: 65/45) Pullups (L1: C2B L2: Standard L3: Banded
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WOD for 042717

Segment 1: EMOM in 10 minutes: Odd: 10 Push Press (L1: 95/65 L2: 65/45 L3: 45/33) Even: 5 C2B Pullups + 5 Toes To Bar (L2: Pullups + Knee Raises L3: Ring Rows + Knee Raises Segment 2: EMOM in 12 minutes: Odd: 15/10 Calorie Row Even: 10 DB Push Press (L1: 50/35 L2: 35/20 L3: 25/15)
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WOD for 042617

Segment 1: Power Clean + Front Squat 20 minutes to work up to a heavy single for the day Segment 2: For time: 30 Deadlifts (L1: 225/155 L2: 185/135 L3: 135/95) 30 Handstand Pushups 30 Thrusters (L1: 95/65 L2: 75/55 L3: 55/35) 30 Pullups 30 Power Cleans (L1: 135/95 L2: 105/65 L3: 85/45
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WOD for 042517

Segment 1: Snatch Pull (90%/5) x 3 (95%/5) x 2 Segment 2: Clean Pull (90%/5) x 3 (95%/5) x 2 Segment 3: AMRAP 4 minutes: 30 Power Snatches (95/65) 30 Overhead Squats Max bar-facing burpees in remaining time Rest 4:00 AMRAP 4: 20 Power Snatches (115/85) 20 OHS Max bar-facing burpees in
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WOD for 042417

Segment 1: Power Snatch + Overhead Squat 20 minutes to workout up to a heavy single Segment 2: For Time: 400m Run 26 Hand Release Pushups 400m Run 26 KB Swings (L1: 52/35 L2: 44/30 L3: 35/20) 400m Run 26 Med Ball Situps (L1: 20/14 L2: 14/10 L3: no ball) 400m Run 26 Deadlifts (L1: 155/
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WOD for 042317

Segment 1: 20 minutes to make up segment from the past week Segment 2: With a partner: AMRAP in 16 minutes (alternating minutes): 12 Wall Ball 6 Shoulder to Overhead (L1: 95/65 L2: 65/45 L3: DB 25/15) 6 Pullups (L2: Banded Pullups L3: Ring Rows) Rest 4 minutes AMRAP in 6 minutes: Find
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