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

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WOD for 083016

Segment 1: With a running clock at the 0:00 AMRAP 5 minutes 30 Double Unders 10 Toes To Bar Segment 2: at the 10:00 AMRAP 5 minutes 30 Double Unders 15 KB Swings (52/35) Segment 3: at the 20:00 AMRAP 5 minutes 15 Cal Row 10 Thrusters (95/65)
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WOD for 082816

Segment 1: Take 20 minutes to make up any missed segment from the past week Segment 2: 1,000 Meter Row 20 Pullups 400 Meter Run 20 Pullups 1,000 Meter Row
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WOD for 081616

Segment 1: Deadlift Work up to a heavy triple Sumo Deadlift with bands Segment 2: 3 Rounds: 60 Double Unders 30 Cal Row 15 Deadlifts (245/165) Scale to finish in less than 15 minutes
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WOD for 081216

Segment 1: Back Squat 1RM Segment 2: Max set of unbroken Muscle ups or Pullups Segment 3: 1 Round: 30 Power Cleans (225/155) 30 Burpees Over the Bar 30 Calorie Row Scale to finish in less than 15 minutes
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WOD for 080616

Segment 1: EMOM 10 minutes: 1 Power Clean 3 Front Squats 1 Jerk Segment 2: 5 Rounds: 15 C2B Pullups Rest as little as possible between sets Segment 3: 30 Toes to Bar 30 Calorie Row 15 Squat Snatches (115/80) 60 Calorie Row 15 Squat Snatches (115/80) 30 Calorie Row 30 Toes To Bar
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WOD for 073116

Segment 1: Take 20 minutes to make up a missed segment from the past week. Segment 2: Teams of 3, for time: Row 1000m 25 One-legged squats, alternating 15 Hang Cleans (225 / 135 lbs) Chipper style, the first team member gets on the rower and rows 1,000 meters, then gets off the rower
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WOD for 072616

Segment 1: Sumo Deadlift 4×6 reps for max load, unlimited rest between sets Segment 2: “Christine” 3 Rounds: 500m Row 12 Deadlift (Bodyweight) 21 Box Jump (24/20) Scale to finish in 15 minutes or less Segment 3: 3×20 Weighted Situp feet anchored with dumbbell acr
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WOD for 072016

Segment 1: Minutes 1-8: EMOM 8 minutes: 1 Squat Snatches (85% 1RM) Rest 4:00 Minutes 12-20: EMOM 8 minutes: 1 Squat Clean and Jerk (85% 1RM) Rest 4:00 1 minute Row for max cals Segment 2: ROMWOD
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WOD for 071816

Segment 1: “Jackie” 1000m Row 50 Thrusters (45/33) 30 Pull ups Segment 2: ROMWOD Endurance (7:3opm): Endurance: 2 x 800, rest 4 mins 3 x 600, rest 3 mins 4 x 400m, rest 2 mins
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WOD for 071716

Segment 1: Take 20 minutes to make up any missed segment from the past week. Segment 2: For time, in teams of two: Row 20 calories 30 Burpees 30 Two-arm dumbbell ground-to-overhead (45/35lb DBs) 30 Toes to bar 100 foot Overhead walking lunge (45/25lb plate) 50 foot Sprint Notes The fi
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