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

Category

Endurance Workouts

An Almost AMRAP

WOD for Friday 080913 -  Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 4 Rounds of Burgener Warmup – – (see video) Skill: 5 Rounds: 1st position Snatch 2nd position Snatch Full Snatch Rest 1 min between rounds Use 50% of Snatch 1RM Strength:
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Because I Got High

WOD for Monday 080513 -  Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): Rounds of CF Warmup – 10 pass throughs, 10 OHS, 10 pushups, 10 situps, 10 pullups Skill: EMOM for 8 minutes: 1 Box Jump @ 90% of max height box jump Strength: Overhead Sq
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Wide Bench, Big Chest

WOD for Friday 080113 -  Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 3 Rounds of CF Warmup – 10 pass throughs, 10 OHS, 10 pushups, 10 situps, 10 pullups Skill: Deadhang Pullups 3 sets @70% of max reps (ie, if your max set is 10 reps, you’l
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Gripped Ripped

WOD for Monday 072913 -  Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 4 Rounds of Burgener Warmup – – (see video) Skill: 6 Rounds: 1st position Clean and Jerk Jerk Rest 1 minute between rounds Use 40% of CJ 1RM for rounds 1-3 Increase to 50
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Poison Picker

WOD for Sunday 072813 -  Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 3 Rounds of CF Warmup – 10 pass throughs, 10 OHS, 10 pushups, 10 situps, 10 pullups Strength: Make up any missed strength segment from the past week Conditioning:  For Ti
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Where You Headed?

WOD for Friday 072613 -  Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): Rounds of CF Warmup – 10 pass throughs, 10 OHS, 10 pushups, 10 situps, 10 pullups Skill: EMOM for 8 minutes: 2 Box Jumps @ 85% of max height box jump Strength:   Overhead
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Hell Sits

WOD for Tuesday 072313 -  Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 4 Rounds of Burgener Warmup – (see video) Skill: L-Sit Drill: 1 Warmup Round: Hold L-Sit for 40% of max hold Rest 1 minute Then 4 Rounds: Hold L-sit for 60% of max hold
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Transfer That Jerk

CFD is going to see the Durham Bulls Game on Saturday, August 24th, 7:05pm! There are TWO tickets left at $16!  Email dave@crossfitdurham.com WOD for Monday 072213 -  Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts):  4 Rounds of: Jerk Skill Tra
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One Bar, Big Challenge

CFD is going to see the Durham Bulls Game on Saturday, August 24th, 7:05pm! ONLY 3 TICKETS LEFT!  Email dave@crossfitdurham.com WOD for Friday 071913 -  Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 4 Rounds of Burgener Warmup – – (see video
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Fives For Five

CFD is going to see the Durham Bulls Game on Saturday, August 24th, 7:05pm! If you’d like to come along, tickets are $16.  Email dave@crossfitdurham.com WOD for Monday 071513 -  Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 4 Rounds of Burge
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