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

Tag

rope climb

WOD for 071116

Segment 1: EMOM 10 minutes: Hang Squat Snatch + 1 Snatch Balance + OHS Use a weight you handle comfortably on all 10 rounds.  Shouldn’t be any missed reps. Segment 2: 3×10 Back Squats Use around 50% 1RM.  Already warm, this shouldn’t take more than 10 minutes. Segment 3: &
Read More

WOD for 070216

Segment 1: EMOM in 10 minutes: 1 Squat Clean and Split Jerk Same weight across, increasing weight each round, or work up to 1RM Segment 2: 10 Rounds For Time: 3 unbroken Muscle Ups (bar or rings) Scale to 5 or 3 unbroken Pullups Segment 3: 4 Rounds: 400m Run 4 Rope Climbs (or 10 pullu
Read More

WOD for 041016

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week Metcon: Teams of 3 complete (1 athlete works at a time): 200 Cal Bike 150 Cal Row 100 Box Jumps 75 Clean and Jerk (135/95) 15 Rope Climbs
Read More

Sisson

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: “Sisson” AMRAP in 20 minutes: 15-ft rope climb, 1 ascent 5 burpees Run 200m U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade C
Read More

Just Take Those Old Records Off The Shelf

Our new 6-week programming cycle began this week.  Check it out here! Join us Friday night for a WOD and Wine at 6:30pm! WOD Strength: Push Press 5-5-5-3-3-3 Start around 60% and work up to 85% by last set Metcon: Goat WOD 20 minutes Goat 1 (odd minutes) Goat 2 (even minutes) Choose t
Read More

Falkel

WOD Strength: Take 20 minutes to make up a missed strength worktout from the past week. Metcon: “Falkel” AMRAP in 25 minutes: 8 handstand pushups 8 Box Jumps (30/24) 1 Rope Climb U.S. Army Staff Sergeant Chris Falkel, 22, of Highlands Ranch, Colorado, assigned to the 1st B
Read More

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
Read More

Pass Out At 31 Flavors

WOD Strength: Take 20 minutes and make up a missed strength workout from the past week. Metcon: Teams of 2 50 Thrusters (135/95) 10 rope climbs 40 Thrusters 8 rope climbs 30 Thrusters 6 rope climbs Break up between partners as needed This is 2014 CF Regional Team WOD 4/5.
Read More

You Could Miss It

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: AMRAP in 20 minutes, in teams of two alternating movements: 25 Calorie Row 12 Alternating Dumbell Snatch
Read More

Dry Your Tears

Our new 7 week programming cycle started Monday!  Here’s the template WOD Strength: Rope Climbs and Handstand Pushups Take 20 minutes to practice either or both skills Metcon: “Jackie” Row 1000m 50 Thrusters (45/33) 30 Pullups  Time cap of 12 minutes
Read More