410 W Geer St, Durham, NC 27701 (919) 907-1233

Category

Daily Workouts

CrossFit Total 2014

CrossFit Total today from 9am-noon (or later)! Best pound for pound male and female lifter takes home the belt! You can still register (here) or come out to cheer! WOD: CrossFit Total 1RM Back Squat 1RM Press 1RM Deadlift
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Police On My Back

Will you help us help the folks at Genesis Home this holiday season?  Drop off “Items of Urgent Need” in the Barrel of Joy by our front door between now and December 10th!   Most needed items: Bath towels (New ONLY) Pillows (New ONLY) Dishwashing liquid Bleach Hand soap   WOD Skill: 1
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Ace of Spades

Will you help us help the folks at Genesis Home this holiday season?  Drop off “Items of Urgent Need” in the Barrel of Joy by our front door between now and December 10th!   Most needed items: Bath towels (New ONLY) Pillows (New ONLY) Dishwashing liquid Bleach Hand soap   WOD Str
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Little Fighter

You may not have noticed, or realized, but our last 7 week training cycle ending over the Thanksgiving Weekend. That means that this week is a bit of a weightlifting “deload”. Although with large group programming, we are never really able to do a true deload. Everyone at
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Still Of The Night

WOD Skill: EMOM for 8 minutes: 2 Hang Power Snatch from 1st position 2 Full Snatch from 1st position Use 50% 1RM Metcon: “Diane” 21-15-9 reps, for time Deadlift 225 lb Handstand push-ups
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Round and Round

WOD Skill: EMOM for 8 minutes: 2 Power Cleans from 1st position 2 Full Cleans from 1st position Use 50% 1RM Metcon: 7 rounds: 10 Power Clean (95/65) 10 Kettlebell Swings (70/52) 100m Run Rest 1 minute between rounds
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When It’s Love

WOD  Skill: EMOM for 6 minutes: 3-5 strict pullups Add load if possible Scale as follows: Barbell inverted rows → Ring rows → Barbell/ring rows with weighted vest/chains → Single-arm ring rows → Pull-ups Strength: Push Press Work up to 4 heavy singles at 90% 1RM Metcon: 12 – 9 &
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Shot In The Dark

WOD Skill: EMOM for 8 minutes: 2 Clean Deadlift 2 Clean Pull Clean Use 60% of Clean 1RM Strength: Clean Work up to 3 heavy singles at 90% 1RM Metcon: Minute 0-6 800M run + AMRAP Wall Balls (20/12) Minute 6-10 600M run + AMRAP burpees Minute 10-12 as many burpees as you can
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Black Friday 2014

WOD “Air Force WOD” For time: 20 Thrusters 20 Sumo deadlift high pulls 20 Push jerks 20 Overhead squats 20 Front squats Do 4 burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/s
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Thanksgiving 2014

WOD Lumberjack 20 For time: 20 Deadlifts, 275/185 lbs Run, 400 m 20 Kettlebell Swings, 2/1.5 pood Run, 400 m 20 Overhead Squats, 115/85 lbs Run, 400 m 20 Burpees Run, 400 m 20 Pull Up (Chest To Bar)s Run, 400 m 20 Box Jumps, 24/20 in Run, 400 m 20 Dumbbell Squat Cleans, 45/30 lbs Run,
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