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


ball slam

Whiskey and Rye

WOD Strength: Press 5-5-5-3-3-3 Up to 85% 1RM Metcon: AMRAP in 7 minutes 9 KB swings (72/52) 9 Ball Slams (30/20)
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Tried Not To Hurt You

We’re collecting donations to help provide Thanksgiving Turkeys to the Food Bank of Central/Eastern NC.  Drop yours in the “turkey” box! WOD Strength: Snatch 3-3-3-1-1-1 Metcon: 14 Min AMRAP: 10 Push Ups 10 Wall Balls (30/20 Slam Ball) 10 Slam Ball
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Observe A Lot By Watching

WOD Strength: 2 Snatch Balance + 2 Overhead Squats 6 sets as heavy as possible Metcon: 10-9-8-7-6-5-4-3-2-1 Pushups 1-2-3-4-5-6-7-8-9-10 Slam Ball (40/30) Every 2 Minutes do a down and back suicide (length of the rig) Time cap of 14 minutes
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Walk Along The City Streets

Join us for a CFD Shop Night at lululemon Southpoint on Sunday, 9/27! WOD Skill: Kipping drills Strength: Jerk Balance 2-2-2-2-2-2 Metcon: Run 400m Then, 21-15-9 Slam balls (30/20) Toes to bar Then, Run 400m
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Coach Josh Benchmark

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week Metcon: “Josh” Run 800m Then 10,9,8,7,6,5,4,3,2,1 Ball slams 1,2,3,4,5,6,7,8,9,10 Burpees Then, Run 800m
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Coach Paul Benchmark

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: “Paul” For time: 150 Ball Slams (30/20)
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Olympic Weightlifting Class today at 11am!  Snatch Balance, Snatch, Clean, and Back Squats on tap today! Need help with Handstands and Handstand Pushups?  Check out our Handstand Session this Sunday at 9am! WOD  Strength: Bench Press warmup with building sets of 5-3-2-2-1 reps up to t
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Another Day In Paradise

Pullup/Muscle Up Class returns TOMORROW morning at 9am too! WOD Strength: Hang Clean 8-10 reps building up to work weight 1-1-1 @ 95% 1RM Metcon: 5 Rounds 20 Ball Slams (30/20) 25 Abmat Situps 75 feet Bear Crawls  
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Til The Sandman He Comes

New programming cycle starts today.  Here’s the template We’re holding a CrossFit Total on Saturday, December 6th to finish the new programming cycle.  Read more
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Never Underestimate Your Opponent

Free Nutrition Q&A with Dr. Peters on Saturday, October 11th!  Sign up here
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