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

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Daily Workouts

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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WOD for 101316

Segment 1: 5 rounds for time of: 15 chest-to-bar pull-ups 30 one-legged squats, alternating Segment 2: Mobility
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WOD for 101216

Segment 1: Front Squat Triple at 80% Single at 85% Triple at 80% Single at 90% Triple at 80%/3 Single at 90% Segment 2: 800 Meter Run 25 Deadlifts (225/155) 25 Box Jumps (24/20) 600 Meter Run 20 Deadlifts 20 Box Jumps 400 Meter Run 15 Deadlifts 15 Box Jumps 200 Meter Run 10 Deads 10 B
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WOD for 101116

Segment 1: AMRAP 5 minutes 150 Double Under buy in 12 Thrusters (95/65), 12 CTB Pullups Rest 5 minutes Segment 2: AMRAP 5 minutes 100 Double Under buy in 9 Thrusters (115/80), 12 Toes to Bar Rest 5 minutes Segment 3: AMRAP 5 minutes 50 Double under buy in 6 Thrusters (135/95), 12 Pull
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WOD for 101016

Segment 1: 3×3 Snatch Balance light load Segment 2: Back Squat 5 reps at 80% single at 85% 5 reps at 80% single at 90% 5 reps at 80% single at 90% Segment 3: 3 Rounds: 21 Calorie Row 15 Bar Burpees 9 Squat Snatches (135/95)
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WOD for 100916

Segment 1: Take 20 minutes to make up a missed segment from the past week Segment 2: Teams of 4 5 Rounds Station 1 (timekeeper): 100m Sandbag run Station 2: Kettlebell Swings (52/35) Station 3: Walking Lunge Station 4: Situps
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