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

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power clean

Love To See The Plan

Join us TOMORROW afternoon for flag football at 1pm and TOMORROW night, 7-10pm, at Surf Club for our Annual Holiday Party! WOD Strength: 2 Jerk Balance + 1 Split Jerk 6 sets as heavy as possible Metcon: 15-12-9 Power Cleans (185/120) Handstand Pushups
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Nukes

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week or work on a major lift. Metcon: “Nukes” In 8 minutes (No rest between rounds) 1-mile run 315-lb. deadlifts, max reps Then, 10 minutes to complete: 1-mile run 225-lb. power cleans, max re
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Turkey Lurkey Doo

Friends and family are welcome for all workouts over the Thanksgiving Weekend for just $10!   WOD Strength: Jerk 3-3-3-1-1-1 Metcon: 21-15-9 – Toes 2 Bar Power Clean and Jerk (135/95) Box Jumps (30/24)
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Let You Know Somehow

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: Hang Clean 3-3-3-1-1-1 Metcon: 7 rounds for time of: 7 Power cleans (95/65) 7 thrusters 7 bar-facing burpees
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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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Things That Will Bite

CFD is going to the NC State Fair on October 22nd!  Check it out! WOD Strength: Hang Snatch 3-3-3-1-1-1 Start around 80% and work up to 1RM for the day Metcon: 10,9,8,7,6,5,4,3,2,1 Deadlift Power Clean Front Squat (155/105)
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Heavy Thoughts Tonight

CFD is going to the NC State Fair on October 22nd!  Check it out! WOD Strength: 1 Halting Clean Deadlift + 1 Hang Power Clean 6 sets as heavy as possible Metcon: Run 400m Then, 21-15-9 Power cleans (155/105) Burpees Then, Run 400m
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One More Indecent Accident

WOD Strength: Clean Deadlift w/pauses at 2nd (below knee) and 1st position (below hip) 2-2-2-2-2-2 As heavy as possible with tight technique Metcon: AMRAP in 10 minutes 5 Power Clean (135/95) 5 Pullups 10 Power Clean 10 Pullups 15 Power Clean 15 Pullups 20 Power Clean 20 Pullups Etc.,
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WOD for Sunday 091315

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: Teams of 3 AMRAP 25: 10 Rope Climbs 30 Deadlift (135, 95) 50 Power Cleans (135, 95) Two Partners work while one partner runs 400m
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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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