Clean | CrossFit Durham - Part 3
410 W Geer St, Durham, NC 27701 (919) 907-1233

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clean

Race Fest Day

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: In a 10 Minute Window: Run 1 Mile Time Remaining: Max Snatches (135/95) Rest 3:00 In a 7 Minute Window: Run 800 Meters Time Remaining: Max Cleans (135/95) Rest 3:00 In a 4 Minute Window: Run
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To Die For

CFD is going to the NC State Fair on October 22nd!  Check it out! WOD Strength: Clean 3-3-3-1-1-1 First set around 80% and work up to 1RM for the day Metcon: 12-9-6 reps: Muscle Ups (scale to 2:1 Strict Pullups) Deadlifts (275/185) Time cap of 10 minutes
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Ain’t Over Til It’s Over

Our 6 week strength programming cycle began Monday.  You can check it out here WOD Strength: Clean 3-3-3-1-1-1 First set around 80% and work up to 1RM for the day Metcon: 5 Rounds 10 Power snatch (115/85) 30 Double Unders
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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
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Always Be A Part of Me

WOD Strength: Hang Clean 3-3-3-1-1-1 First set around 80% and work up to 1RM for the day Metcon: “Grindy” 10 Clean and Jerks (135/95) 3 Rounds of “Cindy”(5 pullups 10 push ups 15 squats) 10 Clean and Jerks 3 Rounds of Cindy 10 Clean and Jerks Time cap of 20 min
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Here Have A Dollar

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: Teams of 3 AMRAP 20: Run 200m, 40 Squat Cleans (115/80) Run 200m, 40 Squat Cleans (135/95) Run 200m, 40 Squat Cleans (155/105) Run 200m, 40 Squat Cleans (185/135) Run 200m, Max Squat Cleans
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Takin It Next Semester

Great job to everyone who competed in the CrossFit Total this weekend!  Shout out to the Champs, Phil and Krista! WOD Skills: Strength: Snatch Push Press 2-2-2-2-2-2 As heavy as possible.  Take the bar from the rack. Metcon: 5 rounds for time: 5 Full cleans (185/135) 20 American KB Sw
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Totally Redeem Yourself

We’re having a Protein Pancake Breakfast on Sunday during the WODs!  Join us! WOD Skills: Crawling drills Strength: Clean 3-3-3-1-1-1 first set around 80% and work up to 1RM for the day Metcon: 3 Rounds: 50 Double Unders 25 Toes to Bar 5 Snatch – full squat (135/95) Time cap of
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Only Gone Four Inches

WOD Skills: Snatch and Clean drills Strength: Clean 3-3-3-1-1-1 work up to 85% 1RM by the last set Metcon: AMRAP in 10 minutes 3 Full Snatch (135/95) 30′ Burpee Broad Jump
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Let The Fun Begin

WOD Skills: Kipping drills Deadlift mobility Strength: Deadlift Test 1RM Metcon: 21-15-9 Clean and Jerk (135/95) Toes to Bar Time cap of 12 minutes
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