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

Tag

clean pull

Lil Danny

WOD Strength: 2 Clean Pulls + 2 Cleans 6 sets  As heavy as possible Metcon: AMRAP in 20 minutes  20 box jumps 24/20 20 push press 115/75 20 pullups Endurance: 5 Rounds: 800m Run 400m easy jog recovery *every 800m should be within 2 seconds of each other
Read More

Time To Hesitate Is Through

Special St. Paddy’s Day WOD coming this Thursday! WOD Strength: 2 Clean Pulls + 2 Cleans 6 sets as heavy as possible Metcon: Alternating EMOM x 20: Odd – 5 Deadlifts (75% 1RM) Even – 15 Box Jumps (24/20)
Read More

Groundhog Day

February Thirsty Thursday is this week, 8pm, at Fullsteam Brewery!  Drinks AND Trivia! WOD Strength:   2 Clean + 2 Clean High Pull 6 sets as heavy as possible Metcon: AMRAP in 15 minutes: 5 Toes to Bar 10 Hand Release Pushups 15 Wall Balls At 15 minutes: 5 minutes to establish 1RM Sna
Read More

Livin It Up In The City

WOD Strength: 2 Clean + 2 Clean High Pull 6 sets as heavy as possible Metcon: 3 rounds for time of: Run 800m 42 KB swings (52/35) 24 Pullups
Read More

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
Read More

They Gotta Front

Our 6 week strength programming cycle begins today.  You can check it out here WOD Strength: 1 Clean Pull + 1 Hng Pwr Clean + 1 Clean 6 sets  Working up as heavy as possible Metcon: Run 800m Then, 3 Rounds 10 Ring Dips 10 Pullups 20 RKB (70/52) Then, Run 800m
Read More

Took My Whole Paycheck

WOD Skills: Kipping pullups and muscle ups Strength: Clean Pull/Hang Power Clean 2-2-2-2-2-2 As heavy as possible Metcon: AMRAP in 10 minutes: 10 sumo deadlift w/shrug (155/105) – like the video above, but in a sumo stance 10 burpee pullups
Read More

I Coulda Cheated

CrossFit Total is TOMORROW!  1RM Squat, Press, and Deadlift – 9-11am.  No regular WODs! WOD Skills: tumbling or agility drills Strength: Clean Pull/Hang Power Clean 2-2-2-2-2-2 Complete with as much weight as possible Metcon: 10 Minutes Max Reps Ground to Overhead (135/95)  
Read More

7 Year Itch

WOD Skills: Kipping Pullups Strength: Clean Pull/Hang Power Clean 2-2-2-2-2-2 As heavy as possible (1 rep of each makes up the 2 reps) Metcon: AMRAP in 5 minutes (Ascending Ladder, 1, 2, 3 etc) Thrusters/Pullups Rest 3 Minutes Repeat
Read More

Shot In The Dark

WOD Skill: EMOM for 8 minutes: 2 Clean Deadlift 2 Clean Pull Clean Use 60% of Clean 1RM Strength: Clean Work up to 3 heavy singles at 90% 1RM Metcon: Minute 0-6 800M run + AMRAP Wall Balls (20/12) Minute 6-10 600M run + AMRAP burpees Minute 10-12 as many burpees as you can
Read More