Box Jumps | CrossFit Durham - Part 4
410 W Geer St, Durham, NC 27701 (919) 907-1233

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box jumps

Don’t Forget My Son

WOD Strength: 1 Snatch Pull + 1 Hang Power Snatch + 1 Snatch 6 sets as heavy as possible  Metcon: 3 – 3 minute AMRAP 90 seconds rest between 5 Burpees 5 Kettlebell Swings 72/54 5 Box Jumps
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Choose Your Own Adventure

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week Metcon: Choose between Rowing (Calories), Double Unders, Box Jumps, Abmat Situps, Deadlifts (50% 1RM) AMRAP in 5:00 – Movement 1 Rest 1 Minute AMRAP in 4:00 – Movement 2 Rest 1 Minute AMRAP in 3:00 –
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You Know I’m Yours

Our 6 week strength programming cycle began Monday.  You can check it out here WOD Skills: Strength: Bench Press 5-5-5-3-3-3 First set around 60% 1RM, last set, or two, at 85% 1RM Metcon: 21-15-9 Reps Box Jumps (30/24) Wall Ball (30/20) – use slam balls
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Must Never Forget

WOD Strength: Halting Clean Deadlift (see video) 2-2-2-2-2-2 As heavy as possible Metcon: 4 rounds for time of: 15 Box Jumps (36/30) Run 400m
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Labor Day “McGhee”

WOD Metcon: “McGhee” AMRAP in 30 minutes: 5 pound Deadlift (275/185) 13 Push-ups 9 Box jumps (24/20) Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fo
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Just Got A New Promotion

WOD Skill: Snatch position drills Strength: Deadlift  3-3-3-1-1-1 First set around 80% and work up to 1RM for the day Metcon: 21-15-9 For Time: Power Snatch (115/75) 90 degree Box Jumps (24/20) Time cap of 10 minutes
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Get Up and Find the Broom

CrossFit Total is Saturday!  1RM Squat, Press, and Deadlift – 9-11am.  No regular WODs! WOD  Strength: Snatch Balance w/no feet (watch the video!) 2-2-2-2-2-2 Complete with as much weight as possible.  Note that the feet DO NOT move! Metcon: 21-15-9 For Time: Toes to Bar Box Jum
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Pancake Breakfast Day!

  We’re having a Protein Pancake Breakfast TODAY during the WODs!  Join us!   WOD Strength: Take 20 minutes to make up a missed strength workout from the last week Metcon: Teams of 2 AMRAP in 20 minutes: 60 Calorie Row, 60 Kettlebell Swings (52/35) 50 Calorie Row, 50 Box Jum
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31 Heroes

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week Metcon: “31 Heroes” Teams of 2 AMRAP 31: 8 Thrusters (155/105) 6 Rope Climbs 11 Box Jumps (30/24) As Partner A starts the triplet, Partner B runs 400m with a sandbag(45/25). When the run
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Hard Enough Just Trying To Be Yourself

Join us for our August Thirsty Thursday this Thursday evening at 7:30pm at Surf Club! WOD Skills: Hip Mobility Strength: Deadlift  10-10-10-10 @ 60% 1RM Metcon: AMRAP in 8 Minutes: 1, 2, 3, etc Reps of each Box Jumps (30/24) KB Swings (70/52)
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