Burpees | CrossFit Durham - Part 2
410 W Geer St, Durham, NC 27701 (919) 907-1233

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burpees

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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WOD for 062116

Segment 1: 3 Rounds: 400m Run 12 Squat Clean (185/135) 21 Burpees Segment 2: 42-30-18 reps for time of: Situps Banded KB Swings Double Unders
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WOD for 061416

Segment 1: 5 Rounds: 10 Power Cleans (135/95) 10 Burpees Segment 2: EMOM 12 minutes: 15 Calorie Row 15 Situps  
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WOD for 060516

Shout out to all the CFDers who competed in events all around the Triangle yesterday! WOD Strength: Take 20 minutes to make up a strength segment from the past week. Metcon: Teams of 3 complete the following for time: 100 Front Squats, 135/95 100 Kipping HSPU 100 Burpees 100 Pull ups
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