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

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WOD for 092516

Segment 1: Take 20 minutes to make up any missed segment from the past week Segment 2: Deck of Cards WOD Spades – Goblet Squats (52/35) Diamonds – Situps Clubs – Kettlebell Swings (52/35) Hearts: Reverse Lunges Aces: 200m Run
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WOD for 091016

Segment 1: 5 rounds of: Run 200m 1:30 rest Segment 2: 5 rounds NOT for time of: Max unbroken reps of Power Snatch, Bodyweight – all reps must be TnG, no resting on the ground or at the hips. Resting overhead is OK. Max unbroken reps of HSPU No rest between movements, 3 minute re
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WOD for 090716

Segment 1: For Time: Run 800 meters with a med ball (20/14) Then, 4 rounds of: 10 wall ball (20/14 1 rope ascent Run 400 meters with med ball Then, 2 rounds of: 10 wall ball 1 rope ascent Segment 2: Mobility
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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 082616

Segment 1: “Diane” 21-15-9 Deadlifts (225/155) HSPU Scale to finish in less than 12 minutes Segment 2: 21-15-9 Toes To Bar Run 200m Scale to finish in less than 10 minutes Segment 3: For time: 200 Double unders Rest 1 minute 100 Double unders
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WOD for 082516

Segment 1: 30 Power Snatches (75/55) 400 Meter Run 60 Thrusters 400 Meter Run 30 Power Snatches Segment 2: Mobility
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WOD for 082216

Segment 1: 15 minutes Work up to a heavy single Halting Squat Snatch (Pause below knees for 2 seconds) Segment 2: Back Squat 3 sets of 6, same weight across Segment 3: 3 Rounds: 400m Run 10 Clean and Jerks (135/95)
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WOD for 082116

Segment 1: Take 20 minutes to make up any missed segment from the past week. Segment 2: 5 Rounds: 200 Meter Run 42 Double Unders 21 Wall Balls (20/14) Segment 3: Mobility
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WOD for 081416

Segment 1: Take 20 minutes to make up any missed segment from the past week Segment 2: Teams of 3 (one working, two resting) 9x200m Run 150 Push Press, 95/65 150 SDHP, 95/65 150 Push Press, 95/65 9x200m Run
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WOD for 081316

“31 Heroes” Teams of 2, AMRAP 31 minutes: 8 Thrusters (155/105) 6 Rope Climbs, 15′ 11 Box Jumps (30/24) Continuous 400m run w/ sandbag *One athlete works on the thrusters, ropes and boxes while the other runs. Once the running athlete returns they switch roles and co
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