Daily Workouts | CrossFit Durham - Part 8
410 W Geer St, Durham, NC 27701 (919) 907-1233

Category

Daily Workouts

WOD for 051817

Segment 1: 21-15-9: Muscle Ups (S1: Assisted MUs S2: Pullups (assisted as needed) Single arm DB Snatch (Rx: 50/35 S1: 35/20 S2: 25/15) Segment 2: Mobility
Read More

WOD for 051717

Segment 1: Hang Clean 60%/4 65%/4 (70%/4) x 3 Segment 2: Front Squat 77%/5 83%/1 77%/5 85%/1 77%/5 87%/1 Segment 3: AMRAP 13 minutes: 55 Calorie Row 55 Thrusters (95/65) 55 Pullups 55 Handstand Pushups
Read More

WOD for 051617

Segment 1: AMRAP 3: 50 Double Unders 12 Power Snatch (95/65) Rest 3:00 AMRAP 3: 50 Double Unders 8 Power Snatch Rest 3:00 AMRAP 3:”3 Rounds, NOT for time 30 Situps 15 Deadlifts (Rx: 275/185 S1: 185/135 S2: 135/95)” 50 Double Unders 4 Power Snatch Segment 2: 3 Rounds, NOT f
Read More

WOD for 051517

Segment 1: Hang Snatch 60%/4 65%/4 (70%/4) x 3 Segment 2: Back Squat 77%/5 83%/1 77%/5 85%/1 77%/5 87%/1 Segment 3: 5 Rounds: 9 Power Cleans (Rx: 135/95 S1: 95/65 S2: 75/45) 15 Pushups 21 Air Squats Run 200m
Read More

WOD for 051417

Segment 1: Take 20 minutes to make up any missed segment from the past week Segment 2: “Deck of Cards” Number represents repetitions (Face cards = 10) Suit represents the movement. Hearts = Situps Diamonds = Goblet Squats (52/35) Spades = KB Swings Clubs = Burpees Jokers = 400m Run Ca
Read More

WOD for 051317

Segment 1: Take 20 minutes to make up any missed segment from the past week Segment 2: Teams of 3*: 3 Rounds: 75 Power Snatches (75/55) 100 Calorie Row 800m Team Sandbag Run (70/50) *1 athlete works at a time, except on the run which all three athletes complete together, carrying the
Read More

WOD for 051217

Segment 1: Snatch 65%/4 70%/4 75%/4 80%/3 (85%/3) x 2 Segment 2: Clean & Jerk 65%/3+1 70%/3+1 75%/3+1 80%/3+1 (85%/3+1) x 2 Segment 3: AMRAP 15 minutes: Run 400m 15 Power Cleans (Rx: 135/95 S1: 95/65 S2: 65/45) 20 Box Jumps (Rx: 24/20 S1: 20/16 S2: 20/16 Step Ups) 15 Wall Balls (
Read More

WOD for 051117

Segment 1: 6 Sets (work as heavy as possible for all sets): High Hang Squat Clean – Hang Squat Clean – Full Squat Clean – Push Press High Hang Squat Clean – Hang Squat Clean – Full Squat Clean – Push Jerk High Hang Squat Clean – Hang Squat Cle
Read More

WOD for 051017

Segment 1: Power Clean + Power Jerk 60%/2+1 70%/2+1 (75%/2+1) x 3 Segment 2: Front Squat 75%/3 80%/1 75%/3 83%/1 75%/3 85%/1 Segment 3: 3 Rounds: 50 Double Unders (S1: 30 Dus S2: 50 Singles) 10 Power Snatches (Rx: 95/65 S1: 65/45 S2: 45/30) 10 Sandbag Shoulders (as heavy as possible)
Read More

WOD for 050917

Segment 1: AMRAP 4: 27 Calorie Row 27 Burpees 27 Pullups Rest 4:00 AMRAP 4: 21 Calorie Row 21 Burpees 21 Toes to Bar Rest 4:00 AMRAP 4: 15 Calorie Row 15 Burpees 15 Pullups Scale Pullups and T2B as needed Segment 2: EMOM 10 minutes: Odd: 3-6 HSPU (scale movement as needed) Even: 1-2 M
Read More