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

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Kettlebell Workouts

Sound Of The Funky Drummer

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: For Time w/Partner: 50 Kettlebell Swings (53/35) 50 Box Jumps (24/20) 1,000m Run 40 Kettlebell Swings 40 Box Jumps 800m Run 30 Kettlebell Swings 30 Box Jumps 600m Run 20 Kettlebell Swings 20
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Can’t Forget Your Past

Our new 7 week programming cycle started Monday!  Here’s the template WOD  Strength: Turkish Get Ups 5 reps per side as heavy as possible Metcon: 5 rounds for time: 5 hang clean (135/95) 8 T2B
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Of Melodies Pure and True

Our first Pullup Challenge is this Saturday!  Divisions for every level.  And BBQ to follow!  Come enjoy!  Register here to test your pullups! WOD Strength: Hang Snatch Metcon: Run 800m 21 KB Snatch – right (52/35) 21 KB Snatch – left Run 400m 15 KB Snatch – right 15
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No Need For Speed

The Pullup Challenge is coming in less than two weeks!  Did you register yet?  Divisions for everyone and BBQ to follow! WOD Strength: Sumo Deadlift Warmup with increasing loads, but don’t get fatigued Test 1RM Metcon: 21-15-9 Kettlebell Swings (70/52) Wall Balls (20/14) Run 400
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End Of The Road

Don’t forget!  Olympic Weightlifting Class TODAY at 11am (w/ Dave) and Sunday morning Pullup/Muscle Up session at 9am!  WOD Strength: Hang Snatch warmup with increasing loads up to the work weight work from 1st or 2nd position for all reps, but keep it consistent 1-1-1 @ 95% 1RM
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Black Cat

Make sure you enter your NCAA Tourney Bracket to win a FREE MONTH! Click here Our new 7 week programming cycle begins Monday! The first week is off program to mix in some different movements and testing to the strength program. Movements for the full cycle include: power clean, push j
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Step By Step

WOD 5 Rounds – 25 KB Swings, 20 situps, 10 HR push ups Strength: Back Squat warmup with sets of 5-3-2-2-1 building up to your working weight 4-4-4-4 @ 80% 1RM Give plenty of rest time between work sets (as much as 5 minutes) Metcon: 5 Rounds 25 KB Swings (52/35) 20 situps 10 han
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Cold Hearted

Muscle Up practice session this morning from 9-10am with Dave!  If you have pullups and ring dips, but still no Muscle Up, this is the chance to make it happen!  No pullups?  Come anyway, and we’ll work on those too! WOD Strength: Take 20 minutes to make up a missed strength segment f
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Good Thing

The Open starts TOMORROW!  You can still register! WOD Strength: Hang Clean 8-10 reps gradually increasing load 1-1-1 @ 90% 1RM Metcon: On a 2 minute clock perform: 20 KB Swings (24/16) Max Wall Balls in remaining time Rest 2 minutes 4 sets total Score is number of Wall Balls complete
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Here I Go Again

Have you registered for The Open yet?  Starts February 26th! WOD Strength: Deadlift  3-3-3-3-3 @ 85% 1RM Metcon: 3 Rounds for time of: 15 Ring Dips 25 Walking KB Lunges (52/35) Run 400m Time cap of 15 minutes
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