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

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Daily Workouts

WOD for 010417

Segment 1: Hang Clean 60%/3 65%/3 (70%/3) x 3 Segment 2: Jerks 60%/3 70%/3 75%/3 (80%/3) x 2 Segment 3: 4 Rounds of: AMRAP 4: 30/20 Calorie Row 50 Double Unders AMRAP of 10m Shuttles in remaining time rest 4 mins between rounds
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WOD for 010317

Segment 1: For time: 5 Rounds of Cindy* directly into: 3 Rounds of DT** Directly into: 1,000m Row *1 Round of “”Cindy””: 5 Pull-ups + 10 Push-ups + 15 Air Squats **1 Round of “”DT””: 12 DL + 9 HPC + 6 PJ (155/105) Segment 2: 1:30 of AMRA
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WOD for 010217

Segment 1: Hang Snatch – from mid-thigh 60%/3 65%/3 (70%/3) x 3 Segment 2: Back Squat 78%/5 83%/1 78%/5 86%/1 78%/5 89%/1 Segment 3: Row 2,000m 42 Thrusters (95/65) 42 C2B Pullups Row 1,000m 30 Thrusters (95/65) 30 C2B Pullups 500m Row 18 Thrusters (95/65) 18 C2B Pullups
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WOD for 010117

AMRAP in 20:17 of: 1 100m Run 1 Muscle Up 20 Pushups 17 Pullups
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WOD for 123116

Segment 1: “Tiff” On a 25-minute clock, Run 1.5 miles Then perform as many rounds as possible of: 11 chest-to-bar pull-ups 7 hang squat cleans (155/105) 7 push presses (155/105) United States Army Capt. Benjamin David Tiffner, 31, of West Virginia, died Nov. 7, 2007, when
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WOD for 122916

Segment 1: For time: 20-calorie row 20 clean and jerks (165/115) 20-calorie row Segment 2: Mobility
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WOD for 123016

Segment 1: Snatch 65%/4 70%/4 75%/4 80%/3 (85%/3) x 2 Segment 2: EMOM 18 minutes: Min 1: 25 Russian KB Swings (70/52) Min 2: 30-45 Double Unders Min 3: Row for Max Calories
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WOD for 122816

Segment 1: Front Squat 75%/3 80%/1 75%/3 83%/1 75%/3 85%/1 Segment 2: AMRAP 3: 75 DU Buy-In 15 Deadlifts (225/155#) 15 Bar Facing Burpees Rest 3:00 AMRAP 3: 75 DU Buy-in 10 Deadlifts (275/185#) 10 Bar Facing Burpees Rest 3:00 AMRAP 3: 75 DU Buy-in 5 Deadlifts (315/225#) 5 Bar Facing B
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WOD for 122716

Segment 1: Power Clean + Power Jerk 60%/2+1 70%/2+1 (75%/2+1) x 3 Segment 2: 3 Rounds: 500 Meter Row 12 Push Jerks (155/105) 15 T2B
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WOD for 122616

Segment 1: Back Squat 75%/5 80%/1 75%/5 83%/1 75%/5 85%/1 Segment 2: With a running clock at the 0:00 21-15-9: Squat Cleans, 135/95 Ring Dips at the 10:00 15-10-5 Power Cleans, 185/135 Strict Ring Dips at the 20:00 9-7-5 reps Hang Squat cleans, 205/145 Ring Muscle Ups
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