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

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overhead squat

WOD for 073016

Segment 1: EMOM 10 minutes: 1 Power Clean 3 Front Squats 1 Jerk Segment 2: 7 Rounds as fast as possible: 5 unbroken Ring Muscle Ups Rest as little as possible between sets Segment 3: 800m Run 30 Snatches (95/65) 800m Run 30 Overhead Squat 800m Run 30 Thrusters Scale as needed to finis
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WOD for 072516

Segment 1: EMOM 12 minutes: Min 1-4:  Power Snatch + Hang Squat Snatch + Snatch Balance Min 5-8: Hang Squat Snatch Min 9-12: Squat Snatch Segment 2: 3×8 Back Squats (roughly 60% 1RM) 5×1 Pausing Overhead Squat (pause in bottom position for 3 count) Segment 3: “Pushup L
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WOD for 071116

Segment 1: EMOM 10 minutes: Hang Squat Snatch + 1 Snatch Balance + OHS Use a weight you handle comfortably on all 10 rounds.  Shouldn’t be any missed reps. Segment 2: 3×10 Back Squats Use around 50% 1RM.  Already warm, this shouldn’t take more than 10 minutes. Segment 3: &
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WOD for 070816

Segment 1: AMRAP 20 minutes 1.2.3.4…. Clean (205/145) Muscle Ups (bar or rings) Segment 2: EMOM 10 minutes: 6 Power Snatch (95/65)  6 Overhead Squats Scale reps as needed to finish each round in :40 or less Segment 3: 3 Supersets: :60 Plank Hold (face down) :30 Bridge Hold (face
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WOD for 070116

Segment 1: AMRAP in 10 minutes: 10 Hang Power Snatches  (95/65) 10 Overhead Squats 10 Power Cleans 10 Thrusters 10 Sumo Deadlift High Pull  Segment 2: 3 rounds of: Every 2 minutes on the 2 minutes Mins 1-2: 100 Double unders Mins 3-4: 30 Situps Mins 5-6: Run 200m  
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WOD for 061016

Segment 1: For time: 800/400/200m Run 18-15-12 Power Snatch (95/65) Scale as needed to finish within 12 minutes Segment 2: 18-15-12: Toes to Bar Overhead Squat (95/65) Scale as needed to finish within 10 minutes Segment 3: Reverse Tabata Handstand Pushups 10 seconds on 20 seconds off
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Blinded by the light

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: 100-80-60-40-20 Double Unders 10-8-6-4-2 Overhead Squat (135/95) 5-4-3-2-1 Ring Muscle Up
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Been running hot

WOD Strength: Push Jerk 5-5-5-3-3-3 Up to 85% 1RM Metcon: 21-18-15-12-9-6-3 Unbroken Overhead Squat, 95/65 – rest as little between sets as possible, but scale as needed to finish in under 15 minutes. If you are unable to complete a set unbroken rest as needed and re-do that set. Then
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Strumming my pain with his fingers

WOD Skills: Tabata Ring Dips, 4 minutes Tabata Toes To Bar, 4 minutes Metcon: For time: 55 Bar Facing Burpees 34 Overhead Squats, 135/95 21 Muscle Ups (or 55 CTB pullups)
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Screaming Out of Control

We’re going to see the Durham Bulls on Star Wars Night, Saturday, May 7th!  Get your tickets here! WOD Strength: Overhead Squat 3-3-3-1-1-1 Establish 1RM Metcon: 21 – 15 – 9: Deadlifts (225/155) HSPU Box Step-Overs (sandbag on back) Endurance: Row 5 Rounds x 1:30 on, :30 off Res
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