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

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burpees

WOD for 091716

Segment 1: AMRAP 9 minutes 9 Kettlebell Swings (53/35) 9 Burpees 9 Kettlebell Swings 9 Box Jumps (24/20) Segment 2: 10-9-8-7-6-5-4-3-2-1 Thruster (115/80) 100-200-300-400-500-600-700-800-900-1000m Row
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WOD for 091416

Segment 1: Snatch 5×3 at 75% no TnG – Pause for 5 seconds at the bottom of each squat Segment 2: AMRAP 20 minutes: 50 Wall Ball 50 Double Unders 40 Box Jumps 40 Toes to Bar 30 Pullups 30 Burpees 20 Cleans (145/100) 20 Jerks 10 Snatches 10 Ring Muscle Ups Segment 3: EMOM 10
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WOD for 083116

Segment 1: Work up to a heavy Complex of 1 Hang Snatch Pull + 1 Hang Squat Snatch Segment 2: EMOM 30 minutes Odd: 10 Pullups Even: 10 Burpees
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WOD for 081216

Segment 1: Back Squat 1RM Segment 2: Max set of unbroken Muscle ups or Pullups Segment 3: 1 Round: 30 Power Cleans (225/155) 30 Burpees Over the Bar 30 Calorie Row Scale to finish in less than 15 minutes
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WOD for 071916

Segment 1: 3 Rounds: 400 Meter Run 21 Burpees Segment 2: ROMWOD
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WOD for 071716

Segment 1: Take 20 minutes to make up any missed segment from the past week. Segment 2: For time, in teams of two: Row 20 calories 30 Burpees 30 Two-arm dumbbell ground-to-overhead (45/35lb DBs) 30 Toes to bar 100 foot Overhead walking lunge (45/25lb plate) 50 foot Sprint Notes The fi
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WOD for 071216

Segment 1: Deadlift 10-8-6-4-2 reps for max load unlimited rest between sets Segment 2: 4 Rounds: 12 Deadlift (205/145) 12 Burpees 12 KB Swings (70/52) 12 Wall Ball (20/14) Scale to finish in 15 minutes or less. Segment 3: 3 rounds of Double Unders: 4 x :45 seconds on, :45 seconds res
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WOD for 071116

Segment 1: EMOM 10 minutes: Hang Squat Snatch + 1 Snatch Balance + OHS Use a weight you handle comfortably on all 10 rounds.  Shouldn’t be any missed reps. Segment 2: 3×10 Back Squats Use around 50% 1RM.  Already warm, this shouldn’t take more than 10 minutes. Segment 3: &
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WOD for 071016

Segment 1: Take 20 minutes to make up any missed segment from the past week. Segment 2: Teams of 2: 100 Burpees 100 Toes to Bar 100 Jumping Lunges 100 Kettlebell Swings (53/35) 100 Calorie Row
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WOD for 070716

Segment 1: Establish Deadlift 3RM Segment 2: With a running clock: EMOM for as long as possible 4 Thrusters (75/55) 7 Pullups 4 Burpees Minimum Work requirement is 10 rounds. If you are unable to complete 10 rounds, rest as needed and continue till 10 rounds are completed.
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