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

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run

Spread out the oil, the gasoline

WOD Skills: Muscle Ups, max reps EMOM, 10 minutes Tabata Pushups 4 minutes Metcon: 0-10 Minute: 1 Mile Run + Max Clean and Jerk (135/95) in remaining time 10-13 Minute: Rest 13-20 Minute: 800 Meter Run + Max Power Snatch (115/80) in remaining time 20-23 Minute: Rest 23-27 Minute: 400
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If you start me up

WOD Strength: 2 Snatch Pulls + 2 Power Snatch 6 sets as heavy as possible Metcon: 21-15-9 Deadlifts (225/155) 400m run after each set Scale as needed to finish under 12 minutes
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I don’t know where to look

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: Row 2000m 200 Double Unders Run 2ooom
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WOD for 051616

WOD  Strength: Deadlift 3-3-3-1-1-1 Set new 1RM Metcon: 3 rounds: Run 400m 40 Situps 7 Deadlifts (315/225) Endurance: 6x20m Sprints, unlimited rest 4x60m Sprints, unlimited rest 2x150m Sprints, unlimited rest 1x400m Sprint
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Mother Nature Just Peed Her Pantsuit

WOD Strength: Deadlift 5-5-5-3-3-3 Up to 85% 1RM Metcon: 3 Rounds 10 ring dips 15 floor presses (95/65) 20 goblet squats (52/35) Run 400m
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WOD for 050616

WOD Strength: Turkish Get Ups 10 each side, as heavy as possible Metcon: 4 Rounds, Rest 2 minutes between rounds: 10 Burpee Box Overs (24/20) 12 Front Squat (135/95) Run 400m Time cap of 20 minutes
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WOD for 050216

WOD  Strength: Back Squat 3-3-3-1-1-1 Up to 1RM Metcon: For Time 75 Power Snatch (75/55) Endurance (7:30pm) 3x600m rest 1 minute Rest 5 minutes 3x600m rest 1 minute Rest 5 minutes 3x600m rest 1 minute
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Got Plenty Of Style

WOD  Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: “Naughty Nancy” 4 Rounds: 600m Run 25 OHS (135/95)
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WOD for 041916

WOD Skills: Handstand Pushups EMOM 10 minutes max reps Then,  3 Pistols (right and left) EMOM 5 minutes 3 Rounds: Metcon: 7 Squat Cleans (185/115) 14 HSPU Run 400m
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This Might Be All For You

Join us TONIGHT at 7:30 for our April Thirsty Thursday at Fullsteam Brewery! WOD Strength: Turkish Get Ups 10 each side Add weight each rep if you can.  Take your time for these! Metcon: 7 Rounds, On the 3 minutes: Run 400m 12 Toes to Bar (scale the run if necessary so this doesn̵
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