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

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Daily Workouts

Banana In The Tailpipe

Our Ladies Only WOD and Wine is THIS SATURDAY at 5:30!  Please RSVP! WOD  Strength: Back Squat 6-6-6 @ 75% Feeling good?  Go for max reps on Set 3 Metcon: Pick your order, For Time: Row 1k 100 DU Run 800m 50 Abmat Situps Time cap of 15 minutes
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What Aren’t We Going To Do

Our Ladies Only WOD and Wine is THIS SATURDAY at 5:30!  Please RSVP! WOD Strength: Deficit Deadlift Test 1RM (off 25lb plates) Metcon: AMRAP in 10 minutes: 10 Burpees 20 Push Ball (20/14) Bored with burpees?  Try one of the variations in the video above!
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Negative Ghost Rider

Pullup Class this morning at 9am with Dave! WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: AMRAP 25 Teams of 3 3k Row Buy-In -in remaining time- 50 Hang Power Snatch (75/55) 50 Thrusters (75/55) 50 Sumo Deadlift High-Pulls (75/55)
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Make Like a Tree

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: “Nate” AMRAP in 20 minutes: 2 muscle-ups 4 handstand push-ups 8 2-pood kettlebell swings
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A Most Excellent Adventure

Oly Class Saturday morning at 9am and Pullup Class Sunday at 9am!  Special Shoulder Health Seminar with Dr. Krista Sunday morning at 10am! WOD Strength: Split Jerk 1-1-1 @ 95% 1RM Metcon: 6 Rounds for Time 5 Toes 2 Bar 10 Pushups 15 Wall balls (20/14)
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Life Moves Pretty Fast

CFD is going to see the Bulls on Saturday, June 20th!  Make sure you reserve your tickets! WOD Strength: Clean 1-1-1 @ 90% 1RM Metcon: EMOM 8 Minutes 5 Deadlift (275/185) 5 Burpees Finish with: 800m max effort
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You’re Going To See Some Serious Sh*t

CFD is going to see the Bulls on Saturday, June 20th!  Make sure you reserve your tickets! WOD Strength: Front Squat 4-4-4-4 @ 80% 1RM Metcon: 4 rounds: 10 Double Goblet Squat (front rack) 2 x 44/25 10 x Box Step up with Front rack (same, appropriate box) 10 Box Jumps
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The Dog Wet On The Picnic Basket

CFD is going to see the Bulls on Saturday, June 20th!  Make sure you reserve your tickets! WOD Strength: Hang Power Snatch 1-1-1-1 @ 85% 1RM Metcon: AMRAP in 8 minutes: Push Press (115/75) Each time you break, perform 30 Double Unders
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The Donger Need Food

CFD is going to see the Bulls on Saturday, June 20th!  Make sure you reserve your tickets! WOD Strength: Back Squat Test 1RM Metcon: 15-12-9 reps for time: Thrusters (135/95) Weighted Pullups (45/25) Time cap of 12 minutes
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Strength Animals

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: Partner workoutout, both Run together, split “work” in the gym: Run 800m 100 KB swings Run 800m 50 Push Up Run 800m 50 Pullups
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