Hang Clean | CrossFit Durham
410 W Geer St, Durham, NC 27701 (919) 907-1233

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hang clean

WOD for 092016

Segment 1: With a running clock… AMRAP 5 minutes: 750m Row Buy-In…In remaining time complete AMRAP: 9 Hang Squat Clean (95/65), 25 Double Unders Rest 5:00 Segment 2: AMRAP 5 minutes: 500m Row Buy-In…In remaining time complete AMRAP: 9 Hang Squat Clean(135/95), 25 Dou
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WOD for 073116

Segment 1: Take 20 minutes to make up a missed segment from the past week. Segment 2: Teams of 3, for time: Row 1000m 25 One-legged squats, alternating 15 Hang Cleans (225 / 135 lbs) Chipper style, the first team member gets on the rower and rows 1,000 meters, then gets off the rower
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WOD for 062916

Segment 1: With a running clock… A. At the 0:00 EMOMx6: 3 Squat Snatches at 65% Segment 2: At the 10:00 EMOMx6: 3 Squat Clean and Jerks at 65% Segment 3: 7 RFT: 7 Hang Squat Cleans, 135/95 7 Bar Facing Burpees 7 C2B Pullups Scale as needed to finish in less than 18 minutes
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Singing my life with his words

WOD Strength: Hang Clean 3-3-3-1-1-1 Up to 1RM Metcon: EMOM 14 minutes: Odd: 6 Strict HSPU Even: 8 KB Snatches (52/35)
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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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Three Deuces and a Four Speed

WOD Strength: Back Squat 5-5-5-3-3-3 Up to 85% 1RM Metcon: AMRAP in 10 minutes: 12 dumbbell deadlifts 9 dumbbell hang squat cleans 6 dumbbell push jerks DB load based off the jerks most likely.  Don’t go too light.
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Give You Everything You Need

We’re going to see the Durham Bulls on Star Wars Night, Saturday, May 7th!  Get your tickets here by TONIGHT, 10pm! WOD Strength: 1 Hang Clean + 2 Front Squat 6 sets as heavy as possible Metcon: EMOM 10 minutes: Odd Minutes – 10 Thrusters (95/65) Even Minutes – 10 Toes to Bar  
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Back To Bother Me

Intramurals Bonus Event is Saturday from 9am-12pm!  DODGEBALL!!! WOD Strength: Hang Clean 3-3-3-1-1-1 Up to 85% 1RM Metcon: EMOM 16 minutes odd: 12 Wall Balls (20/14) Even: 15 KB Swings (52/35)
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Trade My Soul For A Wish

Get ready for CFD Intramurals!  Announcement coming soon! WOD  Strength: 2 Hang Clean + 1 Front Squat 6 sets  As heavy as possible Metcon: For time: 15 Push Jerk (185/135) – taken from the ground 50 Double Unders 12 Push Jerk Double Unders 9 Push Jerk 50 Double Unders
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New Year’s Day 2016

WOD Strength: You have 2o minutes to have fun Metcon: For time: Row 2000m 50 Pistols (alternating) 30 Hang Cleans (185/115)
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