Olympic Workouts | CrossFit Durham - Part 10
410 W Geer St, Durham, NC 27701 (919) 907-1233

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Olympic Workouts

Time After Time

Our latest 8 week programming cycle started this week.  Here is a link to the template, which includes Benchmark WODs on Saturdays, Open WODs on Fridays, and Team/Partner WODs on Sundays. WOD  Skill: EMOM for 8 minutes (each arm): 3 1-hand Russian Swings 2 KB High Pulls 1 KB Snatch Us
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Wake Me Up

Our new Olympic Weightlifting Class starts next Wednesday night! WOD Strength: Power Clean 3-3-3-1-1-1 As heavy as possible Metcon: 3 Rounds: Run 400m 12 Burpees 21 Box Jumps (24/20)
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Owner Of A Lonely Heart

Holiday Week Schedule New Year’s Eve Day  - last WOD at 4:30 and last Bootcamp at 5pm New Year’s Day – WODs and Bootcamp at 9 and 10am Friday, 1/2 – WODs and Bootcamp at 9 and 10am Saturday/Sunday – Regular Schedule WOD Strength: Power Snatch 3-3-3-1-1-1 As heavy as
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Islands In The Stream

Holiday Week Schedule Christmas Eve – No evening workouts Christmas Day – WOD at 10am Friday, 12/26 – WODs and Bootcamp at 9 and 10am Saturday/Sunday – Regular Schedule WOD Strength: Power Snatch 3-3-3-1-1-1 Metcon: 3 Rounds 21 Situps 15 Push Press (135/95) 9 B
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Chariots Of Fire

CFD Holiday Party is TOMORROW NIGHT, 7pm-10pm, at Surf Club on Rigsbee Ave around the corner from the gym!   First $500 in drinks is on us! WOD Strength: Press 3-3-3-1-1-1 As heavy as possible up to a 1RM Metcon: For Time: 15 Power Snatches (115/75) 30 Lateral Bar Jumps 9 TTB 12 Power
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Private Eyes

CFD Holiday Party is THIS SATURDAY, 7pm-10pm, at Surf Club on Rigsbee Ave around the corner from the gym!   First $500 in drinks is on us! WOD  Strength: Back Squat 3-3-3-1-1-1  As heavy as possible Metcon: For Time: 42-30-18 Wall Balls (20/14) 21-15-9 Power Cleans (135/95)
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Best That You Can Do

CFD Holiday Party is THIS SATURDAY, 7pm-10pm, at Surf Club on Rigsbee Ave around the corner from the gym!   First $500 in drinks is on us! WOD Skill: EMOM for 8 minutes: 2 Snatch Balance Use 30% Snatch 1RM Metcon: Inverse Tabata – 4 minutes (8 rounds) of each Press (155/105) Fro
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Morning Train

CFD Holiday Party is THIS SATURDAY, 7pm-10pm, at Surf Club on Rigsbee Ave around the corner from the gym!   First $500 in drinks is on us! WOD Strength: Hang Power Clean 3-3-3-1-1-1  As heavy as possible Metcon: For Time: 21-15-9 Muscle ups (1:1 Pullups/Ring Dips) 400m Run
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Just Like Starting Over

Some changes to our programming beginning this week.  Read here.  And here’s the link to the full template through the first week of January. WOD  Skills: Complete 4 Rounds 1 Hang Power Snatch 2 Hang Snatch 1 Power Snatch 2 Snatch Start with 50% 1RM and work up as heavy as possible Me
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Crazy Little Thing

Some changes to our programming beginning this week.  Read here.  And here’s the link to the full template through the first week of January. WOD  Skills: KB Snatch Practice EMOM for 8 minutes (each arm): 3 1-hand Russian Swings 2 KB High Pulls 1 KB Snatch Use a load you can han
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