Deadlift | CrossFit Durham - Part 6
410 W Geer St, Durham, NC 27701 (919) 907-1233



Labor Day “McGhee”

WOD Metcon: “McGhee” AMRAP in 30 minutes: 5 pound Deadlift (275/185) 13 Push-ups 9 Box jumps (24/20) Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fo
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Just Got A New Promotion

WOD Skill: Snatch position drills Strength: Deadlift  3-3-3-1-1-1 First set around 80% and work up to 1RM for the day Metcon: 21-15-9 For Time: Power Snatch (115/75) 90 degree Box Jumps (24/20) Time cap of 10 minutes
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CrossFit Total Day – August 2015

Join us today for a CrossFit Total from 9-11am!   Weigh-ins begin at 9am and Back Squats start at 9:15.  Should be done by 11am! Come ready to lift heavy and cheer loud! Best p0und for pound male and female take home the CFD Championship Belt!
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Was Gonna Clean My Room

WOD  Skills: Double Unders Strength: Deadlift  5-5-5-3-3-3 First set around 60% 1RM, last set, or two, at 85% 1RM Metcon: 20-15-10-5 Reps for time: Front Squat (135/95) 30 Double Under safter each set of squats Time cap of 15 minutes  
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We’re having a Protein Pancake Breakfast TOMORROW during the WODs!  Join us! WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: “Bell” 3 rounds of: 185-lb. deadlifts, 21 reps 15 pull-ups 185-lb. front squats, 9 reps
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Couldn’t Possibly Be Any Dumber

We’re having a Protein Pancake Breakfast on Sunday during the WODs!  Join us! WOD Skills: Crawling drills Strength: Bench Press 3-3-3-1-1-1 first set around 80% and work up to 1RM for the day Metcon: On the Minute x 10 minutes 3 Deadlifts (as heavy as you can for 3) 3 Tall Box Jumps
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Like Flies On A Rib Roast

New 6 week training cycle begins tomorrow! Click here for the strength template WOD Skill: Strength: Back Squat 5-5-5-3-3-3 Work up to 85% 1RM Metcon: Run 400m 10 Push Press/Jerk (135/95) Run 800m 20 Power Clean Run 400m 30 Deadlift Time cap of 16 minutes
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Hard Enough Just Trying To Be Yourself

Join us for our August Thirsty Thursday this Thursday evening at 7:30pm at Surf Club! WOD Skills: Hip Mobility Strength: Deadlift  10-10-10-10 @ 60% 1RM Metcon: AMRAP in 8 Minutes: 1, 2, 3, etc Reps of each Box Jumps (30/24) KB Swings (70/52)
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Losers Are To The Left

Join us Sunday morning at 9am for an Olympic Weightlifting Meet Q&A!  Want to learn how a Meet works?  This is your chance.  Everyone welcome! WOD Skills: Wall ball practice Clean drills Strength: Hang Power Clean 1-1-1-1 @ 95% 1RM Metcon: AMRAP in 12 minutes 10 Deadlifts (225/155
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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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