Clean | CrossFit Durham - Part 7
410 W Geer St, Durham, NC 27701 (919) 907-1233



All Want To Change The World

Join us Saturday afternoon for flag football at 1pm and Saturday night, 7-10pm, at Surf Club for our Annual Holiday Party! WOD Strength: Front Squat 3-3-3-1-1-1 Work up to 1RM Metcon: 3 Rounds: 10 Clean and Jerk (135/95) 25 Wall Ball (20/14)
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Am I Bad Bout That Money

Flag Football anyone?  CFD game on 12/12 before the Holiday Party! Check it out! WOD Strength: Hang Snatch 3-3-3-1-1-1 Metcon: 12-9-6 reps Squat cleans (225/155) Muscle-ups (2:1 pullups sub)
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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
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Favorite Song Playing On The Radio

We’re collecting donations to help provide Thanksgiving Turkeys to the Food Bank of Central/Eastern NC.  Drop yours in the “turkey” box! WOD Strength: Back Squat 5-5-5-3-3-3 Metcon: AMRAP in 12 minutes: 3 snatches (135/95) 6 clean and jerks 9 chest-to-bar pullups 54 double-unders
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Take Me To Them Naughty Ladies

WOD Strength: 2 Clean + 1 Split Jerk 6 sets as heavy as you can by the last one Metcon: 5 2-minute rounds of: 3 Muscle Ups Shuttle sprint (3 times down and back the pullup rig) Max reps Goblet Squat (70/52) Rest 1 minute between rounds
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Halloween 2015

Halloween Weightlifting Spectacular takes place today from 9am-1pm!  WODs today at 9 and 10, Community Workout at 11am, Intro to CrossFit at 12pm.  No Open Platform time today.  Costumes encouraged! WOD For time with your pumpkin (if no pumpkin, use medicine ball  20/12): 800 meter pu
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Gonna Let It All Hang Out

Our Halloween Weightlifting Spectacular is THIS Saturday!  Two women’s spots remain.  Email Dave! WOD Strength: Front Squat 3-3-3-1-1-1 1st set around 80% and finish with 1RM for the day Metcon: 15-12-9 reps: Clean and Jerks (135/95) Chest-to-bar Pullups
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Keep Pushin For The Fortune and Fame

CFD is going to the NC State Fair TONIGHT!  Check it out! WOD Strength: 2 Snatch Balance + 2 Overhead Squat 6 sets as heavy as possible Metcon: AMRAP in 12 minutes: 5 Muscle Ups 10 Clean & Jerk (155/105)
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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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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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