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

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burpees

Times Have Changed

CFD Intramurals registration is OPEN and captains have been named! Read here WOD  Strength: Back Squat 5-5-5-3-3-3 Metcon: 5 rounds: 10 Wall Balls (30/20) 15 Burpees
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Used To Be Mad Love

Join us for our first Thirsty Thursday this week at Fullsteam! Info WOD Strength: Push Press 5-5-5-3-3-3 Work up to 85% by last set of 3 Metcon: AMRAP in 12 minutes: 10 Burpees 25 Wall Ball
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It’s The Institution

Our new 9-week programming cycle started this week!  Check it out here WOD Strength: Split Jerk 3-3-3-1-1-1 As heavy as possible Metcon: 4 Rounds: Run 400m 25 Burpees 15 Push Jerk (135/95)
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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 reps of: Deadlift (225/155) Burpee U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, assigned to the 1st Battalion, 133rd Infantry Regiment,
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Deck The Halls

Flag Football anyone?  CFD game on 12/12 before the Holiday Party! Check it out! WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: “Deck of Cards” Number represents repetitions (Face cards = 10) Suit represents the movement. Hearts = Sit-Up
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Easy Come And Easy Go

We’re collecting donations to help provide Thanksgiving Turkeys to the Food Bank of Central/Eastern NC.  Drop yours in the “turkey” box! WOD Skills: Muscle Ups AMRAP in 10 minutes Then, Tabata Toes to Bar, 4 minutes 5-5-5-3-3-3 Metcon: 3 Rounds: 10 Ring Dips 10 Front Squats (165/115)
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Team Air Force

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: “Team Air Force” 20 Thrusters each athlete 20 Sumo Deadlift High Pulls each athlete 20 Push Presses each athlete 20 Overhead Squats each athlete 20 Front Squats each athlete On t
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Such A Naughty Nanny

Our Halloween Weightlifting Spectacular and Pumpkin Halloween WODs are THIS Saturday!   WOD Strength: 2 Snatch Shrug (high hang high pull) + 1 Hang Snatch 6 sets Metcon: 3 rounds Row 500m 21 burpees 12 Thrusters (95/65)
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Where The Grass Is Green

CFD is going to the NC State Fair THIS THURSDAY!  Check it out! WOD Strength: 1 Clean Pull + 1 Clean + 1 Split Jerk 6 sets as heavy as possible with good technique Metcon: 3 Rounds 10 Deadlift (225/155) 15 Burpees Time cap of 15 minutes
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Heavy Thoughts Tonight

CFD is going to the NC State Fair on October 22nd!  Check it out! WOD Strength: 1 Halting Clean Deadlift + 1 Hang Power Clean 6 sets as heavy as possible Metcon: Run 400m Then, 21-15-9 Power cleans (155/105) Burpees Then, Run 400m
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