Row | CrossFit Durham - Part 2
410 W Geer St, Durham, NC 27701 (919) 907-1233

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You’d Have A Diamond

WOD Strength: Back Squat 4-4-4-4 @ 80% 1RM Metcon: In teams of 2, alternating rest/work intervals 4 x 500m row (each rows 4 times) If working alone, 1:1 work to rest ratio
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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
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Banana In The Tailpipe

Our Ladies Only WOD and Wine is THIS SATURDAY at 5:30!  Please RSVP! WOD  Strength: Back Squat 6-6-6 @ 75% Feeling good?  Go for max reps on Set 3 Metcon: Pick your order, For Time: Row 1k 100 DU Run 800m 50 Abmat Situps Time cap of 15 minutes
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Negative Ghost Rider

Pullup Class this morning at 9am with Dave! WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: AMRAP 25 Teams of 3 3k Row Buy-In -in remaining time- 50 Hang Power Snatch (75/55) 50 Thrusters (75/55) 50 Sumo Deadlift High-Pulls (75/55)
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Fight Gone Bad

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: “Fight Gone Bad” Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20″ box (Reps) Push-press, 75 pounds (Re
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Mother’s Day 2015

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: Teams of 2 AMRAP 20 -2k Row Buy-In- 50 Wall-Balls (30/20) 200 Meter Run w/ Med-Ball
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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
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A Show With No Intoxication

Snatch Fundamentals Class tonight at 6pm! WOD Strength: Hang Snatch 50% x 2 60% x 2 70% x 2 75% x 1 80% x 1 1-1-1-1 @ 85% 1RM Metcon: AMRAP in 7 minutes: 3 Deadlifts (275/185) 7 DB Push Press (40/30) - Rest - 2 minute Max Effort Row
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Pump Positive Vibes

WOD Strength: Power Clean 50% x 2 60% x 2 70% x 2 80% x 1 85% x 1 1-1-1 @ 90% 1RM Metcon: Partner WOD: Rest/Row 1: 3 x 500 M row at 85% effort One rests the entire time while the other rows Try and bring your time down by 5 Seconds as the rounds progress If you can’t, 10 Burpee
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The Rhythm And The Rhyme

The CFD Pullup Challenge is coming on Saturday, May 2nd!  There are three divisions (including with bands) so everyone can participate!   WOD Strength: Hang Snatch From the hip or just above/below the knee 50% x 2 60% x 2 70% x 2 75% x 1 80% x 1 85% x 1 90% x 1 95% x 1 Test 1RM Metcon
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