Power Clean | CrossFit Durham - Part 3
410 W Geer St, Durham, NC 27701 (919) 907-1233


power clean

Another Shrimp On The Barbie

We’re having a Protein Pancake Breakfast on Sunday during the WODs!  Join us! WOD Skills: Handstand practice Strength: Snatch Pull/Hang Power Snatch 2-2-2-2-2-2 as heavy as possible each set of 2 is 1 rep of each movement Metcon: 21 – 15 – 9 Power Clean (135/95) Front Rack Lunge ̵
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Like Flies On A Rib Roast

New 6 week training cycle begins tomorrow! Click here for the strength template WOD Skill: Strength: Back Squat 5-5-5-3-3-3 Work up to 85% 1RM Metcon: Run 400m 10 Push Press/Jerk (135/95) Run 800m 20 Power Clean Run 400m 30 Deadlift Time cap of 16 minutes
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Something Stinks In Suburbia

Join us for our August Thirsty Thursday TOMORROW NIGHT at 7:30pm at Surf Club! WOD Skills: Kipping/Kipping pullups Strength: Back Squat 6-6-6-6 @ 75% 1RM Metcon: 18-15-12-9-6-3: Power Clean (135/95) Pullups Time cap of 18 minutes
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Coach Lindsay Benchmark

Mark your calendars for our CF Games Viewing Party TOMORROW starting at 5pm! WOD Strength: Take 20 minutes and make up a missed strength workout from the past week. Metcon: “Lindsay” 20min AMRAP: 5 toes to bar 10 push ups 15 KB Swings Round # Power Clean (155/115) So 1st r
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Moves That Defy The Law of Gravity

Mark your calendars for our CF Games Viewing Party THIS Sunday! WOD Skill: Clean Drills Strength: Hang Power Clean 1-1-1-1-1 @ 80% 1RM Metcon: 15-12-9-6-3 Power Cleans (135/95) Push Press Lateral Bar Jumps Time cap of 14 minutes Bootcamp Workout: Kettlebells
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Kiss For Daddy

Last chance to get tickets for the Bulls Game on June 20th!  Reserve them today here! WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: “The Chief”  5 Rounds – 3 minute AMRAP 1 min rest Between Rounds 3 x Power Clean (135/
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Cook Cornmeal Porridge

CFD is going to the Bulls!  Join us on Saturday, June 20th for our annual outing.  Get your tickets here WOD Strength: Split Jerk 50% x 2 60% x 2 70% x 1 75% x 1 1-1-1-1 @ 80% Metcon: Run 1 Mile Then, in the balance up to 20 minute, EMOM 4 Power Cleans @ 75% 1RM
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Yo I Won’t Let Up

WOD Strength: Power Clean 60% x 2 70% x 2 80% x 2 85% x 1 90% x 1 1-1-1 @ 95% 1RM Metcon: For time: 20 Burpees 20 Hang Power Snatch (135/95) 20 Pullups 20 Hang Power Snatch 20 Burpees Time cap of 20 minutes
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Pump Positive Vibes

WOD Strength: Power Clean 50% x 2 60% x 2 70% x 2 80% x 1 85% x 1 1-1-1 @ 90% 1RM Metcon: Partner WOD: Rest/Row 1: 3 x 500 M row at 85% effort One rests the entire time while the other rows Try and bring your time down by 5 Seconds as the rounds progress If you can’t, 10 Burpee
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Vibrations Good Like Sunkist

*SCHEDULE UPDATE* We’ve replaced the Wednesday 7:30 WOD with a second weekly Mobility Class with Colbey! WOD  Strength: Back Squat Warmup with increasing loads without getting tired Test 1RM Session should take 30-35 minutes Metcon: 3 Rounds 1 Power Clean (115/85) 4 Front Rack L
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