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


power cleans

WOD for 062416

Segment 1: 21-15-9 Power Cleans (135/95) Ring Dips 400m Run Scale to finish in 15 minutes or less Segment 2: 50-40-30-20-10 Unbroken Double Unders :20 rest between efforts If you don’t complete the set unbroken, repeat the entire round Scale to DU attempts if you’re close
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Try Now We Can Only Lose

WOD Strength: Press 5-5-5-3-3-3 Up to 85% 1RM Metcon: EMOM 21 minutes: Min 1: Run 200m Min 2: 30 Double Unders Min 3: 7 Power Cleans at 135/95
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Kind Of Lost Track Myself

CFD is going to the NC State Fair on October 22nd!  Check it out! WOD Strength: Push Press 5-5-5-3-3-3 Start around 60% and work up to 85% 1RM by the last set Metcon: 12-9-6 Power Cleans (205/155) Deficit Handstand Pushups *Note* – there are relatively few reps in this WOD, so d
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Didn’t You Take Economics?

Join us for Thirsty Thursday TONIGHT at Motorco, 7:30pm!  Nothing formal…just some casual time away from the WOD with you CFD friends! WOD Strength: Deadlift 3-3-3-3-3 @ 85% 1RM Metcon: On the 2 Minute for 20 Minutes 2 Muscle Ups 5 Power Cleans (185/135)
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Absolutely Will Not Stop

Join us this morning at 9am for a Q&A on the basics of Flexible Dieting WOD Strength: Take 20 minutes to make up a missed strength segment from the past week. Metcon: Teams of 3 AMRAP in 22 minutes: 7 Rope Climbs 10 Thrusters (155/105) 15 Power Cleans (155/105) 46 Calorie Row *Sha
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Fight The Powers That Be

Regular schedule this weekend.  Monday WODs at 9am and 10am only for all athletes! Strength: Back Squat 1-1-1 @ 95% 1RM Metcon: AMRAP in 8 minutes: 5 Power Cleans (135/95) 10 Burpees
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Bad Medicine

Need help with getting Muscle Ups?  Join Dave Sunday morning at 9am for an uninterrupted Muscle Up practice session!  Reserve your spot on the regular schedule WOD Strength: Push Press 3-3-3-3-3 @ 90% 1RM Metcon: 21-15-9 reps for time: CTB Pullups Power Cleans (135/95) Time cap of 10
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Sunday Shenanigans

WOD Skill/Strength: Take 20 minutes to make up a missed skill or strength segment from the past week Metcon: Teams of 2 3 rounds: 4 x 200 Meter Run (Alternating) 40 Power Cleans (115/80) 40 Box Jump Overs (24/20) Both athletes can be working at the same time during the Power Cleans an
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Games WOD 11.5

Look over to the right!  That’s how much time you have left to register for the 2013 Reebok CrossFit Open! Get on it!  We’re covering your registration fee! WOD for Wednesday 022713 –  Click Here For Today’s Schedule Deadhang Pullups 5 reps EMOM for 8 minutes (add we
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Shot Through The Heart

Goal Setting and Programming Workshop Saturday, February 16th.  RSVP here WOD for Monday 020413 – Click Here For Today’s Schedule Parallette Shoot Throughs                         50-75 Strict Reps –Rest– 5 Rounds For Time: 4 Power Cleans (185/105) 8 Handstand Pushup
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