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

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pistols

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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I’ll Have What She’s Having

WOD Skills: Handstand Pushups EMOM 10 minutes Max reps Then, EMOM 5 minutes Pistols, 3 right, 3 left Metcon: 3 Rounds, 1 minute rest between rounds AMRAP 3 minutes 9 DB Thrusters 30/20 6 Burpees 3 HSPU
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WOD for 041916

WOD Skills: Handstand Pushups EMOM 10 minutes max reps Then,  3 Pistols (right and left) EMOM 5 minutes 3 Rounds: Metcon: 7 Squat Cleans (185/115) 14 HSPU Run 400m
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One In A Million

Games Launch Party, Thursday night at 8pm! WOD Skills: Handstand Pushups max reps EMOM, 10 minutes Then, 3 Pistols R & L EMOM, 5 minutes Metcon: 5 rounds: 16 6″ Target Burpees 12 Toes To Bar 8 Overhead Squat (135/95) Rest 1:00 b/t rounds
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Looked At You As It Fell

Endurance Workouts start tonight at 7:30pm! WOD  Skills: Handstand Pushups max reps EMOM for 10 minutes 3 Pistols Right and Left EMOM for 5 minutes Metcon: 3 rounds of 3 mins on/3 mins off AMRAP in 3 minutes: 6-9-12-15-18… Thruster (95/65) Toes To Bar Start rep scheme over at the star
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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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New Year’s Eve 2016

WOD “Cindy” or “Mary” Then, 4 minutes of… 10 pushups 100 ft overhead med ball run 3 minutes of… 10 wall balls (20/14) 50 ft overhead walking lunge 2 minutes of… 10 KB swings 100 ft bear crawl 1 minute of… Burpees
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Should Auld Acquaintance Be Forgot

WOD Skills: Handstand Pushups max reps EMOM, 10 minutes 3 Pistols R & L EMOM, 5 minutes Metcon: For time: 50 Double Unders 15 Overhead Squats (135/95) 100 Double Unders 30 OHS 100 Double Unders 15 OHS 50 Double Unders
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You’re Gonna Hear Me Roar

We’re collecting donations to help provide Thanksgiving Turkeys to the Food Bank of Central/Eastern NC.  Drop yours in the “turkey” box! WOD Strength: Handstand Pushups max reps EMOM, 10 minutes 3 Pistols R & L EMOM, 5 minutes Metcon: Bear Complex 5 rounds, each
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Was Gonna Go To Class

CrossFit Total is Saturday!  1RM Squat, Press, and Deadlift – 9-11am.  No regular WODs! WOD Skill: Pistols Strength: Snatch 3-3-3-1-1-1 Work up to 85% 1RM Metcon: 400m Farmers Walk (52/35) 3 Rounds: 20 x Walking lunge steps (10 each) 5 Power Snatch (115/85) Then, 400m Farmers Walk Tim
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