Row | CrossFit Durham - Part 5
410 W Geer St, Durham, NC 27701 (919) 907-1233

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Icemageddon Day 2

All classes are CANCELLED for Saturday but the gym will be open from 10am-12pm! WOD Strength: Take 20 minutes to make up a missed strength workout from the past week Metcon: Open WOD 15.5 27-21-15-9 reps for time of: Row (calories) Thrusters
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Snowmageddon 2016

Stay tuned here for updates on weather changes to our schedule WOD Strength: Jerk 3-3-3-1-1-1 Metcon: 5 Rounds: 30 KB Swings (52/35) 30 Pushups Then, Row 1000m or Run 800m (1x only)
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Don’t Ask Me I’ll Never Tell

January Kool Aid Clubbers can win a Tour and Tasting at Durham Distillery! WOD Strength: Take 20 minutes to make up a missed strength workout from the past week Metcon: “Christine” 3 Rounds Row 500m 12 Deadlifts (bodyweight) 21 Box Jumps
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New Year’s Day 2016

WOD Strength: You have 2o minutes to have fun Metcon: For time: Row 2000m 50 Pistols (alternating) 30 Hang Cleans (185/115)
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Never Brought To Mine

WOD Strength: Back Squat 3-3-3-1-1-1 As heavy as possible  Metcon: 15 minute AMRAP: 3 Rope Climbs 7 Thrusters (155/105) 21 Row for Calories
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You Better Not Cry

WOD Strength: Deadlift 3-3-3-1-1-1 As heavy as possible Metcon: 10 Min EMOM: 80% 1RM back squat, hold bar on back for 15 seconds, then 2 reps squat rest remainder of minute  Upon completion pick one of three: 1k Row, 800M run or 250 DU
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Ain’t Gonna Make It With Anyone Anyhow

Our new 9-week programming cycle started this week!  Check it out here WOD Strength: Front Squat 3-3-3-1-1-1 As heavy as possible for the day Metcon: AMRAP in 12 minutes 30 Calorie Row 15 Overhead Squats (95/65)
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All Doing What We Can

Hope everyone had a great time at the Holiday Party last night! Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: Teams of 3 AMRAP 20 9 Calorie Row 9 Box Jump Overs (20) 9 Thrusters (95/65) Workout is a Relay. Partner 1 completes all reps, foll
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In My Big Brown Shoe

Thank you to everyone who donated to our Thanksgiving Turkey Drive for the Food Bank!  Final tally coming tomorrow! WOD Strength: Back Squat 3-3-3-1-1-1 Work up to 1RM Metcon: “Randy” 75 Power Snatch (75/55) Time cap of 10 Minutes Rest 2 minutes Then, Row 500m for time
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Be Late For The Door

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week Metcon: Teams of 2 AMRAP 20: 40 Calorie Row, 40 Medball Jumping Squats (20/14) 40 Calorie Row, 40 Medball Jumping Lunges 40 Calorie Row, 40 Medball Situps
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