Muscle Ups | CrossFit Durham - Part 2
410 W Geer St, Durham, NC 27701 (919) 907-1233

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muscle ups

You Say You Want A Revolution

Join us Saturday night, 7-10pm, at Surf Club for our Annual Holiday Party! WOD Strength: Tabata Ring Dips, 4 minutes Tabata Toes to Bar, 4 minutes Metcon: 3 rounds for time of: 9 Muscle-Ups (18 pullups) 11 Hang Power Snatches (115/75) Run 400m Time cap of 15 minutes
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Dobogai

Flag Football anyone?  CFD game on 12/12 before the Holiday Party! Check it out! WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: “Dobogai” 7 Rounds: 8 Muscle-ups 22 yard Farmer carry, 50 pound dumbbells U.S. Army Captain Derek
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Am I Bad Bout That Money

Flag Football anyone?  CFD game on 12/12 before the Holiday Party! Check it out! WOD Strength: Hang Snatch 3-3-3-1-1-1 Metcon: 12-9-6 reps Squat cleans (225/155) Muscle-ups (2:1 pullups sub)
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You Know Who I Am

Flag Football anyone?  CFD game on 12/12 before the Holiday Party! Check it out! WOD Skills: Muscle Ups max reps EMOM for 10 minutes Then, Bring Sally Up Pushups Metcon: AMRAP in 15 minutes: Run 400m 10 Front Squats (185/135) 20 Abmat situps
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Easy Come And Easy Go

We’re collecting donations to help provide Thanksgiving Turkeys to the Food Bank of Central/Eastern NC.  Drop yours in the “turkey” box! WOD Skills: Muscle Ups AMRAP in 10 minutes Then, Tabata Toes to Bar, 4 minutes 5-5-5-3-3-3 Metcon: 3 Rounds: 10 Ring Dips 10 Front Squats (165/115)
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Ain’t Got The Same Soul

Our new 6-week programming cycle began this week.  Check it out here! Join us Friday night for a WOD and Wine at 6:30pm! WOD Skills: Muscle Ups Max reps EMOM for 10 minutes Then, Tabata Pushups 4 minutes Metcon: 1 minute of Box Jumps (30/24) 1 minute of KB Swings (70/52) 2 minutes of
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Take Me To Them Naughty Ladies

WOD Strength: 2 Clean + 1 Split Jerk 6 sets as heavy as you can by the last one Metcon: 5 2-minute rounds of: 3 Muscle Ups Shuttle sprint (3 times down and back the pullup rig) Max reps Goblet Squat (70/52) Rest 1 minute between rounds
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Keep Pushin For The Fortune and Fame

CFD is going to the NC State Fair TONIGHT!  Check it out! WOD Strength: 2 Snatch Balance + 2 Overhead Squat 6 sets as heavy as possible Metcon: AMRAP in 12 minutes: 5 Muscle Ups 10 Clean & Jerk (155/105)
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Dobogai

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: “Dobogai” 7 Rounds: 8 Muscle Ups 22 yard Farmer’s Carry (50lb each hand) U.S. Army Captain Derek A. Dobogai, 26, of Fond Du Lac, Wisconsin, assigned to the 2nd Battalion, 3
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To Die For

CFD is going to the NC State Fair on October 22nd!  Check it out! WOD Strength: Clean 3-3-3-1-1-1 First set around 80% and work up to 1RM for the day Metcon: 12-9-6 reps: Muscle Ups (scale to 2:1 Strict Pullups) Deadlifts (275/185) Time cap of 10 minutes
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