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

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pullups

WOD for 062916

Segment 1: With a running clock… A. At the 0:00 EMOMx6: 3 Squat Snatches at 65% Segment 2: At the 10:00 EMOMx6: 3 Squat Clean and Jerks at 65% Segment 3: 7 RFT: 7 Hang Squat Cleans, 135/95 7 Bar Facing Burpees 7 C2B Pullups Scale as needed to finish in less than 18 minutes
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WOD for 062516

Segment 1: EMOM 5 minutes: 2 Power Cleans + 1 Split Jerk Segment 2: 6-5-4-3-2-1: Muscle ups Front Squats from the ground (205/145) Segment 3: “Cindy” AMRAP 20 minutes 5 pullups 10 pushups 15 squats  
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WOD for 062316

Segment 1: Push Press Establish 1RM Segment 2: For Time: 1,000 Meter Row 30 Deadlifts (225/155) 50 Pullups
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WOD for 062016

Segment 1: EMOM 10 minutes: 1 Squat Snatch (these can be done climbing to a heavy or new 1RM, across, as wave sets, or moderate load threshold training. Segment 2: 3×2 Back Squat Same weight across, roughly 90% 1RM Segment 3: 6 Rounds: 13 Thrusters, 95/65 14 Pullups Endurance: 1600m,
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WOD for 061716

Segment 1: 3 Rounds: 3 Jerk (185/135) 4 Front Squat 5 Cleans 30 Pullups 40 Pushups 50 Abmat Situps Scale as needed to finish under 20 minutes Segment 2: EMOM 10 minutes: 4-8 Unbroken Handstand Pushups Scale as needed to complete at least 4 reps per round
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WOD for 061116

Segment 1: EMOM 10 minutes: 1 Clean and Jerk Your choice to do each round across, climbing,or build to 1RM Segment 2: Front Squats 3-3-3 same weight across, about 80% 1RM Segment 3: 21-15-9 Hang Power Clean (155/105) Front Squat Jerk C2B Pullups HSPU Scale load and movements as needed
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WOD for 060516

Shout out to all the CFDers who competed in events all around the Triangle yesterday! WOD Strength: Take 20 minutes to make up a strength segment from the past week. Metcon: Teams of 3 complete the following for time: 100 Front Squats, 135/95 100 Kipping HSPU 100 Burpees 100 Pull ups
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WOD for 060116

WOD Skills: Tabata Toes to Bar, 4 minutes Tabata Handstand Pushups, 4 minutes Metcon: 1000m Run then, 3 Rounds For Time 10 Clean and Jerks (135/95) 10 Chest to Bar Pullups 10 Burpees then, 1000m Run Scale as needed to finish in 20 minutes
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Memorial Day Murph 2016

Today we honor those who have fallen in defense of our Nation and our freedoms.  Please consider a donation to the Michael P. Murphy Foundation as we pay tribute to the fallen with the Hero WOD “Murph” “Murph” For Time Run 1 mile 100 Pullups 200 Pushups 300 Air
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I just don’t know how

WOD Strength: Front Squat 5-5-5-3-3-3 Up to 85% 1RM Metcon: 3 Rounds: 30 Burpees 30 Pullups 30 Thrusters (75/55) Endurance: 3 Rounds: 1,000m Row 800m Run 3 minute Rest between Rounds
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