Power Clean | CrossFit Durham - Part 4
410 W Geer St, Durham, NC 27701 (919) 907-1233

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power clean

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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On The House Tip

Join us for the 1st Annual CFD Pullup Challenge and Cookout on Saturday, May 2nd! WOD  Strength: Push Jerk warmup with increasing loads, taking the bar from the rack 2 x 50% 2 x 60% 2 x 70% 1 x 80% 1 x 85% 3-3-3-3-3 @ 90% Metcon: Festivus #3 With a running clock: 0-2:00: Max Front Squ
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