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

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double unders

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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Ride The Ronnie Miller Express

Come cheer on your fellow CFDers this Saturday from 9am-1pm for our Developmental Olympic Weightlifting Meet! WOD Skills: Overhead Squat mobility  Snatch drills Strength: Snatch 1-1-1-1-1 @ 90% 1RM Metcon: 4 Rounds: 10 Pushups 30 Double Unders Time cap of 10 minutes
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Shut Up, Chuck

Mark your calendars for our CF Games Viewing Party TONIGHT starting at 5pm! WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: With a partner for time – 1. 50ea toes to rings Partner hangs from pull-up bar 2. 50ea OH walking lung w pla
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It’s My New Thing

Mark your calendars for our CF Games Viewing Party THIS Sunday! WOD Skills: Double Unders Snatch balances Strength: Snatch 2-2-2-2 @ 80% 1RM Metcon: 3 Rounds 10 Deadlift (275/185) 50 Double Unders Bootcamp Workout: Partner Day
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Drinks, Chips, Dips, and Dorks

Mark your calendars for our CF Games Viewing Party on Sunday, July 26th! WOD  Skill: Double Under Practice Strength: Press 3-3-3-3-3 @ 85% 1RM Metcon: AMRAP in 12 Minutes: 3 Squat Cleans (135/95) 25 Double Unders
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Some Sort Of Mechanized Transportation

Join us for Thirsty Thursday this week at Motorco, 7:30pm!  Nothing formal…just some casual time away from the WOD with you CFD friends! Strength: Press 6-6-6-6 @ 75% 1RM Metcon: AMRAP in 12 minutes: 5 Power Snatch 10 Pushups (scale up option: Handstand Pushups) 20 Double Unders
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Cyborgs Don’t Feel Pain

Friday WODs and Bootcamps in the morning only!  All evening activities are cancelled! WOD Strength: Back Squat 3-3-3-3-3 @ 85% 1RM Metcon: 5 Rounds: 50 Double Unders 10 Burpees
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Can’t Be Reasoned With

Want to learn how you can eat almost what you want and still hit your physique goals?  Join us Sunday morning at 9am for our “Donuts and Weight Loss Q&A” WOD Strength: Clean and Jerk Test 1RM Metcon: AMRAP in 12 minutes: 10 Floor Press (95/65) 12 Windsheild Wipers 30 D
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He’s a Righteous Dude

Last chance to get tickets for the Bulls Game on June 20th!  Reserve them today here! WOD Strength: Front Squat 3-3-3-3-3 @ 85% Metcon: Alternating movements, EMOM for 10 minutes 10 Pullups 25 Double Unders
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Banana In The Tailpipe

Our Ladies Only WOD and Wine is THIS SATURDAY at 5:30!  Please RSVP! WOD  Strength: Back Squat 6-6-6 @ 75% Feeling good?  Go for max reps on Set 3 Metcon: Pick your order, For Time: Row 1k 100 DU Run 800m 50 Abmat Situps Time cap of 15 minutes
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