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

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burpees

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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Homies Dissin My Girl

modPaleo will be here this morning and again this evening to sample their tasty meals! Our 6 week strength programming cycle begins today.  You can check it out here WOD Strength: Sumo Deadlift 5-5-5-3-3-3 First set around 60% 1RM, last set, or two, at 85% 1RM Metcon: For Time: 50 Fro
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“Donny”

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: “Donny” 21-15-9-9-15-21: Deadlift (225/155) Burpees U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa
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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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Put Out The Vibe

WOD Skills: Strength: Clean Deadlift (with pauses – see video) 2-2-2-2-2-2 As heavy as possible Metcon: 3 Rounds: Run 400m 21 180 degree Burpees
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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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This Party Really Died

WOD Skills: Toes to Bar  Toes to Rings Strength: Snatch Balance 2-2-2-2-2-2 as heavy as possible Metcon: 4 Rounds 15 Burpees 15 Wall Balls (30/20)
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Outdoor WOD and Oly Meet

We are hosting a Developmental Olympic Weightlifting Meet today from 9am-1pm!  We WILL have WODs at 9 and 10am in the park behind the gym, as well as our Community Workout at 11am.  There is Open Gym today from about 1-3pm!   WOD: 25 MIN AMRAP –Ascending ladder— 1 sui
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Mowed One Too Many Lawns

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: Teams of 2, AMRAP in 20 minutes: 60 Calorie Row, 60 Kettlebell Swings (53/35) 50 Calorie Row, 50 Box Jumps (24/20) 40 Calorie Row, 40 Burpees 30 Calorie Row, 30 Wall Balls (30/20) 20 Calorie
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Shut Up, Chuck

Mark your calendars for our CF Games Viewing Party TONIGHT starting at 5pm! WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: With a partner for time – 1. 50ea toes to rings Partner hangs from pull-up bar 2. 50ea OH walking lung w pla
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