Double Unders | CrossFit Durham - Part 2
410 W Geer St, Durham, NC 27701 (919) 907-1233

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double unders

WOD for 080416

Segment 1: Double Unders Practice Segment 2: AMRAP 15 minutes: Run 400m 25 KB Swings (52/35) 50 Double Unders Segment 3: Mobility
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WOD for 080216

Segment 1: 21 Hang Power Clean (135/95), 21 Burpees over Bar, 100 Double Unders 15 HPC (135/95), 15 Burpees over Bar, 75 Double Unders 9 HPC (135/95), 9 Burpees over Bar, 50 Double Unders Segment 2: Deadlift Build to a Heavy Set of 5
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WOD for 072716

Segment 1: Running Clock EMOM 8 minutes: 1 Squat Snatches (85%) Rest 4 minutes EMOM 8 minutes: 1 Squat Clean and Jerk (85%) Rest 4 minutes Max Effort 200m Sprint Segment 2: 150 Double Unders 50 Wall Balls (20/14) 100 Double unders 35 Wall Balls 50 Double unders 20 Wall Balls Scale to
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WOD for 071516

Segment 1: 5 Rounds: 5 Squat Clean Thrusters (135/95) 10 C2B Pullups Scale to finish in less than 10 minutes Segment 2: 8 x 3 Back Squat Use 75% 1RM and work on exploding out of the bottom of each squat Segment 3: EMOM 8 minutes: Odd: 60 Double Unders Even: 5 Strict Pullups
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WOD for 070916

Segment 1: EMOM 10 minutes: 1 Squat Clean and Split Jerk (Same weight across, increasing loads, work to 1RM) Segment 2: 7 Rounds For Time: 10 unbroken C2B Pullups Scale the number per round as needed to go unbroken. Rest as needed between rounds, but whole segment should be less than
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WOD for 070116

Segment 1: AMRAP in 10 minutes: 10 Hang Power Snatches  (95/65) 10 Overhead Squats 10 Power Cleans 10 Thrusters 10 Sumo Deadlift High Pull  Segment 2: 3 rounds of: Every 2 minutes on the 2 minutes Mins 1-2: 100 Double unders Mins 3-4: 30 Situps Mins 5-6: Run 200m  
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WOD for 062416

Segment 1: 21-15-9 Power Cleans (135/95) Ring Dips 400m Run Scale to finish in 15 minutes or less Segment 2: 50-40-30-20-10 Unbroken Double Unders :20 rest between efforts If you don’t complete the set unbroken, repeat the entire round Scale to DU attempts if you’re close
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WOD for 062116

Segment 1: 3 Rounds: 400m Run 12 Squat Clean (185/135) 21 Burpees Segment 2: 42-30-18 reps for time of: Situps Banded KB Swings Double Unders
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WOD for 061316

Segment 1: EMOM 10 minutes: 2 Snatch Pulls (add weight each round as long as you can) Segment 2: 3×2 Back Squat, same weight across around 85% 1RM Segment 3: “Schlitz” 4 Rounds: 400 Meter Run 4 Muscle Ups 40 Double Unders Scale as needed to finish within 15 minutes Endurance (7:30pm):
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WOD for 060716

Segment 1: 6 rounds of: AMRAP 2 minutes: Calorie Row (20/12) + Max reps of Power Cleans (185/135) 2 minute rest between rounds Segment 2: 3-4 Giant Sets of: 10 Good Mornings 20 Weighted Sit ups These are not for time, but each movement is done back to back with no rest. Segment 3: 2 m
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