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

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double unders

Another runner in the night

WOD Strength: Front Squat 3-3-3-1-1-1 Up to 100% 1RM Metcon: EMOM 10 minutes: Odd: 20 Deads, 225/155 Even: 50 Double unders
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Blinded by the light

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: 100-80-60-40-20 Double Unders 10-8-6-4-2 Overhead Squat (135/95) 5-4-3-2-1 Ring Muscle Up
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Been running hot

WOD Strength: Push Jerk 5-5-5-3-3-3 Up to 85% 1RM Metcon: 21-18-15-12-9-6-3 Unbroken Overhead Squat, 95/65 – rest as little between sets as possible, but scale as needed to finish in under 15 minutes. If you are unable to complete a set unbroken rest as needed and re-do that set. Then
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I don’t know where to look

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: Row 2000m 200 Double Unders Run 2ooom
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I’d be in trouble if you left me now

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: AMRAP in 20 minutes: 50 Wall Ball (20/14) 50 Double Unders 40 Box Jumps (24/20) 40 Toes to Bar 30 CTB Pull-Ups 30 Burpees 20 Cleans (145/100) 20 Jerks 10 Snatches 10 Muscle Ups
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Telling my whole life with his words

WOD Strength: Press 3-3-3-1-1-1 Up to 1RM Metcon: AMRAP 15: 55 Double Unders 15 C2B Pullups 5 Hang Power Cleans (155/105)
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Death By Clean

WOD Strength: Hang Clean 3-3-3-1-1-1 Up to 85% 1RM Metcon: EMOM 14 minutes Odd minute – 20 Double Unders Even minute – Cleans increasing by 2 starting with 2 reps (135/95)
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C’mon and Turn It On

WOD  Skills: Ring Dips EMOM 10 minutes, max reps Then, Tabata Plank Holds 6 minutes Metcon: 100 Double Unders 50 Russian KB Swings (52/35) 40 Abmat Situps 30 Pushups 20 Pullups 10 Bar Muscle Ups Time cap of 15 minutes
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Gassers and the Rail Jobs

WOD  Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: 5 Rounds: 60 Double Unders 40 Air Squats 20 Calorie Row
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Turn it on, wind it up, blow it out

If you are coming to the Bulls game on May 7, tickets are in the gym for pickup! WOD Strength: 1 Snatch + 2 Overhead Squats 6 sets as heavy as possible Metcon: EMOM 12 minutes: Odd: 3 Bar Muscle ups Even: 25 Double Unders  
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