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

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kettlebell swings

WOD for 121916

Segment 1: Power Snatch (65%/2) x 3 Segment 2: Overhead Squat (65%/3) x 3 Segment 3: For time: 30 Box Jumps (24/20) 30 C2B Pull-ups 30 KB Swings (52/35) 30 Front Squats (115/80) 30 T2B 30 Push Press (115/80) 30 Deadlifts (115/80) 30 Wall Balls (20/14) 30 Burpees 30 Double-unders
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WOD for 120816

Segment 1: 50-40-30-20-10 reps: Situps KB Swings (70/52) Segment 2: Mobility
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WOD for 110416

Segment 1: Snatch 65%/2 70%/2 (75%/2) x 3 (80%/1) x 4 Segment 2: Row 1,000m Directly into: 21-15-9 OHS (135/95) Double Russian KB Swings (52/35) Segment 3: EMOM 12 minutes: Min 1: 3-6 Muscle-ups Min 2: 3-6 Deficit HSPU – you choose the deficit
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WOD for 102616

Segment 1: AMRAP 15: 15 Wall Balls (20/14) 15 KB Swings (52/35) Segment 2: Mobility
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WOD for 100916

Segment 1: Take 20 minutes to make up a missed segment from the past week Segment 2: Teams of 4 5 Rounds Station 1 (timekeeper): 100m Sandbag run Station 2: Kettlebell Swings (52/35) Station 3: Walking Lunge Station 4: Situps
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WOD for 092516

Segment 1: Take 20 minutes to make up any missed segment from the past week Segment 2: Deck of Cards WOD Spades – Goblet Squats (52/35) Diamonds – Situps Clubs – Kettlebell Swings (52/35) Hearts: Reverse Lunges Aces: 200m Run
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WOD for 091716

Segment 1: AMRAP 9 minutes 9 Kettlebell Swings (53/35) 9 Burpees 9 Kettlebell Swings 9 Box Jumps (24/20) Segment 2: 10-9-8-7-6-5-4-3-2-1 Thruster (115/80) 100-200-300-400-500-600-700-800-900-1000m Row
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WOD for 091516

Segment 1: 21-18-15-12-9-6-3 Kettlebell Swings (52/35) Pushups Situps Segment 2: Mobility
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WOD for 083016

Segment 1: With a running clock at the 0:00 AMRAP 5 minutes 30 Double Unders 10 Toes To Bar Segment 2: at the 10:00 AMRAP 5 minutes 30 Double Unders 15 KB Swings (52/35) Segment 3: at the 20:00 AMRAP 5 minutes 15 Cal Row 10 Thrusters (95/65)
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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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