Daily Workouts | CrossFit Durham - Part 7
410 W Geer St, Durham, NC 27701 (919) 907-1233

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Daily Workouts

You Can Count Me Out

Join us Saturday afternoon for flag football at 1pm and Saturday night, 7-10pm, at Surf Club for our Annual Holiday Party! WOD Strength: Press 3-3-3-1-1-1 Work up to 1RM Metcon: AMRAP in 10 minutes: 30 Double Unders 10 Toes to Bar 5 Deadlift (275/155)
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All Want To Change The World

Join us Saturday afternoon for flag football at 1pm and Saturday night, 7-10pm, at Surf Club for our Annual Holiday Party! WOD Strength: Front Squat 3-3-3-1-1-1 Work up to 1RM Metcon: 3 Rounds: 10 Clean and Jerk (135/95) 25 Wall Ball (20/14)
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You Say You Want A Revolution

Join us Saturday night, 7-10pm, at Surf Club for our Annual Holiday Party! WOD Strength: Tabata Ring Dips, 4 minutes Tabata Toes to Bar, 4 minutes Metcon: 3 rounds for time of: 9 Muscle-Ups (18 pullups) 11 Hang Power Snatches (115/75) Run 400m Time cap of 15 minutes
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Deck The Halls

Flag Football anyone?  CFD game on 12/12 before the Holiday Party! Check it out! WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: “Deck of Cards” Number represents repetitions (Face cards = 10) Suit represents the movement. Hearts = Sit-Up
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Dobogai

Flag Football anyone?  CFD game on 12/12 before the Holiday Party! Check it out! WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: “Dobogai” 7 Rounds: 8 Muscle-ups 22 yard Farmer carry, 50 pound dumbbells U.S. Army Captain Derek
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Am I Bad Bout That Money

Flag Football anyone?  CFD game on 12/12 before the Holiday Party! Check it out! WOD Strength: Hang Snatch 3-3-3-1-1-1 Metcon: 12-9-6 reps Squat cleans (225/155) Muscle-ups (2:1 pullups sub)
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You Know Who I Am

Flag Football anyone?  CFD game on 12/12 before the Holiday Party! Check it out! WOD Skills: Muscle Ups max reps EMOM for 10 minutes Then, Bring Sally Up Pushups Metcon: AMRAP in 15 minutes: Run 400m 10 Front Squats (185/135) 20 Abmat situps
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Make A Dragon Wanna Retire Man

WOD Strength: Press 5-5-5-3-3-3 Metcon: AMRAP in 12 minutes: 10 Handstand Pushups 15 Toes to Bar
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Livin It Up In The City

WOD Strength: 2 Clean + 2 Clean High Pull 6 sets as heavy as possible Metcon: 3 rounds for time of: Run 800m 42 KB swings (52/35) 24 Pullups
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This Hit That Ice Cold

WOD Strength: Front Squat 5-5-5-3-3-3 Work up to 85% 1RM Metcon: 5 rounds of: 30 Wall Ball (20/12) 5 Deadlift (315/225) Rest 2 minutes
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