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

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Wind It Up, Blow It Out

WOD Strength: Snatch 3-3-3-1-1-1 Up to 1RM Metcon: 21-15-9 Calorie Row Ground to Overhead (95/65) Wall Ball (20/14) Time cap of 15 minutes
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Gassers and the Rail Jobs

WOD  Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: 5 Rounds: 60 Double Unders 40 Air Squats 20 Calorie Row
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You’re Really Lookin Fine

WOD Skills: Muscle Ups EMOM 10 minutes, max reps Then, Tabata Toes to Bar, 4 minutes Metcon: For Time: 50 Power Clean and Jerks, (135/95) Every minute on the minute, including the first minute, complete 5 Chest to Bar Pullups Time cap of 15 minutes Endurance: 10 x 250m Row :30 rest be
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WOD for 042416

WOD Strength: Take 20 minutes to make up a missed strength segment from the past week. Metcon: For Time: 30 Bar Facing Burpees 30 Calorie Row 15 Power Snatch (115/80) 60 Calorie Row 15 Power Snatch 30 Calorie Row 30 Bar Facing Burpees
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Screaming Out of Control

We’re going to see the Durham Bulls on Star Wars Night, Saturday, May 7th!  Get your tickets here! WOD Strength: Overhead Squat 3-3-3-1-1-1 Establish 1RM Metcon: 21 – 15 – 9: Deadlifts (225/155) HSPU Box Step-Overs (sandbag on back) Endurance: Row 5 Rounds x 1:30 on, :30 off Res
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WOD for 041716

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: Teams of 3: 100 Cal Row, 100 Deadlifts, 135/95 80 Cal Row, 80 Hang Power Cleans, 135/95 60 Cal Row, 60 Front Squats, 135/95 40 Cal Row, 40 Push Jerks, 135/95 20 Cal Row, 20 Clusters, 135/95
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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
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Cutting A Rug

Join us Thursday night at 7:30 for our April Thirsty Thursday at Fullsteam Brewery! WOD Strength: Back Squat 3-3-3-1-1-1 1 rep max day! Metcon: 6 Rounds: 25 Double Unders 10 KB Snatch (52/35) Endurance: 3 rounds: Row 1,000m Run 800m
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We Couldn’t Get Much Higher

What a great Saturday morning for 16.3 yesterday! WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: Teams of 3: AMRAP 25 minutes: 100 Calorie Row 50 Clean and Jerks, 135/95 100 Calorie Row 50 Clean and Jerks 100 Calorie Row 50 Clean and Jer
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Sail Through The Changing Ocean Tides

16.3 viewing party is Thursday night at 8pm!   Skills: Ring Dips max reps EMOM, 10 minutes Then, Tabata Plank Holds 6 minutes Metcon: 25 min EMOM 1st min – 10 calorie row 2nd – 10 Box jump overs 3rd – 10 wallballs(20/14) 4th – 10 ring dips 5th – rest &nbs
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