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

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Daily Workouts

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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WOD for 112915

WOD Metcon: Teams of 2, for time: 1500m Row 100 Walking Lunges 100 Mountain Climbers 100 Abmat Situps 100 Wall Balls (20/14) 50 DB Snatch 50 Pullups 75 Burpees
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Nukes

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week or work on a major lift. Metcon: “Nukes” In 8 minutes (No rest between rounds) 1-mile run 315-lb. deadlifts, max reps Then, 10 minutes to complete: 1-mile run 225-lb. power cleans, max re
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Black Friday 2015

WOD AMRAP in 6 Minutes: 6 Thrusters 6 Box Jumps Partners will split up movements any way. One partner must always be holding a plank. Rest 2 Minutes AMRAP in 5 Minutes: 5 Shoulder to Overhead 10 Kettlebell Swings Both partners work simultaneously. Switch every time both partners have
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“Plymouth Rock” – Thanksgiving 2015

In teams of 3, which will be picked out of a hat, you will have 45 minutes to accumulate as many points as possible by completing the following movements:   Gymnastics Movements 20 sit ups = 2pts 1 rope climb = 5pts 10 pull ups = 5pts 20 push ups= 5pts 20 kb swings (53/35) = 10pts 50
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Turkey Lurkey Doo

Friends and family are welcome for all workouts over the Thanksgiving Weekend for just $10!   WOD Strength: Jerk 3-3-3-1-1-1 Metcon: 21-15-9 – Toes 2 Bar Power Clean and Jerk (135/95) Box Jumps (30/24)
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50 million Elvis fans can’t be wrong

We delivered nearly 200 Thanksgiving turkeys, which will feed over 2000 people, to the Food Bank yesterday!  Thanks for your donations! WOD Skills: Ring Dips max reps EMOM, 10 minutes Tabata Plank Holds 6 minutes Metcon: AMRAP in 8 minutes: 30 x KB swing (52/35) 1 x “Around the
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