Daily Workouts | CrossFit Durham - Part 9
410 W Geer St, Durham, NC 27701 (919) 907-1233

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Daily Workouts

Don’t Fight The Feeling

WOD Strength: Overhead Squat 5-5-5-3-3-3 Up to 85% 1RM Metcon: AMRAP 10: 10 KB Swings (70/52) 10 Wall Balls (30/20) – guys use 10′ target on rig Endurance: Run 2000m 2min rest Run 400m 4min rest Run 1200m 2min rest Run 400m 4min rest Run 800m 2min rest Run 400m
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WOD for 041016

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week Metcon: Teams of 3 complete (1 athlete works at a time): 200 Cal Bike 150 Cal Row 100 Box Jumps 75 Clean and Jerk (135/95) 15 Rope Climbs
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WOD for 040916

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: For time: 1 round: 100 double-unders 50 squats 95-lb. push press, 25 reps Then, 2 rounds: 60 double-unders 30 squats 95-lb. push press, 15 reps Then, 3 rounds: 40 double-unders 20 squats 95-
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Open Leftovers

WOD Strength: Hang Clean  3-3-3-1-1-1 as heavy as possible Metcon: 3 Rounds 21 Box Jumps (24/20) 15 OHS (95/65) 9 Ring Muscle Ups
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This Might Be All For You

Join us TONIGHT at 7:30 for our April Thirsty Thursday at Fullsteam Brewery! WOD Strength: Turkish Get Ups 10 each side Add weight each rep if you can.  Take your time for these! Metcon: 7 Rounds, On the 3 minutes: Run 400m 12 Toes to Bar (scale the run if necessary so this doesn̵
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Whatcha tryin’ to prove?

Join us Thursday night at 7:30 for our April Thirsty Thursday at Fullsteam Brewery! WOD Strength: Push Jerk 3-3-3-1-1-1 New 1RM Metcon: EMOM 10 minutes: Odd: 5 Deadlift (80% 1RM) Even: 10 Burpees
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Looking For You Know Who

Join us Thursday night at 7:30 for our April Thirsty Thursday at Fullsteam Brewery! WOD Skills: Tabata Toes to Bar 4 minutes Then, Tabata Handstand Pushups 4 minutes Metcon: 2 Rounds: 20 Pullups 30 Pushups 40 Situps 50 Squats
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Cutting A Rug

Join us Thursday night at 7:30 for our April Thirsty Thursday at Fullsteam Brewery! WOD Strength: Back Squat 3-3-3-1-1-1 1 rep max day! Metcon: 6 Rounds: 25 Double Unders 10 KB Snatch (52/35) Endurance: 3 rounds: Row 1,000m Run 800m
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Curious Case

Intramurals Bonus Event is Saturday from 9am-12pm!  DODGEBALL!!! WOD Skills: Muscle Ups EMOM 10 minutes, max reps Then, Tabata Pushups, 4 minutes Metcon: Open 16.5 Repeat 21-18-15-12-9-6-3 Reps Thrusters (95/65) Burpees  
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Back To Bother Me

Intramurals Bonus Event is Saturday from 9am-12pm!  DODGEBALL!!! WOD Strength: Hang Clean 3-3-3-1-1-1 Up to 85% 1RM Metcon: EMOM 16 minutes odd: 12 Wall Balls (20/14) Even: 15 KB Swings (52/35)
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