Double Unders | CrossFit Durham - Part 4
410 W Geer St, Durham, NC 27701 (919) 907-1233

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double unders

Keep You Free From Sin

CFD is going to the NC State Fair on October 22nd!  Check it out! WOD Strength: Back Squat 3-3-3-1-1-1 Start around 80% and work up to 1RM for the day Metcon: 5 Rounds 30 Double Unders 15 Knees to elbows 30 Air Squats
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WOD for 100915

CFD is going to the NC State Fair on October 22nd!  Check it out! WOD Strength: Hang Snatch 3-3-3-1-1-1 Start around 60% and work up to 85% 1RM by the last set Metcon: Minutes 0-5 4min AMRAP/1min Rest 4 Burpees 6 Pull-Ups 12 KB Swings (70/53) Minutes 5-10 500m Row (MAX EFFORT) Minutes
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Got To Ask Yourself A Question

CFD is going to the NC State Fair on October 22nd!  Check it out! WOD Strength: 2 Snatch Balance w/no feet + 2 Overhead Squat 6 sets as heavy as possible with good technique and no misses Metcon: 100 Double Unders 25 DB Manmakers (30/20) (Row, Row, Push-Up, Thruster) 100 Double Unders
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Choose Your Own Adventure

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week Metcon: Choose between Rowing (Calories), Double Unders, Box Jumps, Abmat Situps, Deadlifts (50% 1RM) AMRAP in 5:00 – Movement 1 Rest 1 Minute AMRAP in 4:00 – Movement 2 Rest 1 Minute AMRAP in 3:00 –
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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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I Will Never Be Free

Join us for a CFD Shop Night at lululemon Southpoint on Sunday, 9/27! WOD Strength: Push Jerk 3-3-3-1-1-1 First set around 80% and work up to 1RM for the day Metcon: 4 Rounds  30 Push Balls (20/14) 30 Situps 30 Double Unders Time cap of 12 minutes
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Tow Truck Is Pulling Away

WOD Strength: Push Press 3-3-3-1-1-1 First set around 80% and work up to 1RM for the day Metcon: 5 Rounds: 5 Handstand Pushups 15 Knees to elbows 25 Double Unders Rest 1 minute between rounds
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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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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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So You’re Telling Me There’s A Chance

WOD Skills: Bear crawls, crab walks, handstand walks Strength: Bench Press 5-5-5-3-3-3 work up to 85% 1RM by the last set Metcon: Tabata Intervals (20 seconds on, 10 seconds off) Odd Minutes – Handstand Pushups (scale to regular push ups on rings, then ground) Even minutes ̵
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