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

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run

That’s All He Does

WOD Strength: Deadlift 6-6-6-6 @ 75% 1RM Metcon: Run 400m Then, 12-9-6 reps Deadlift (315/225) Bar Muscle Ups Then, Run 400m
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Couple Cans Short Of A Six Pack

WOD Strength: Hang Power Clean Test 1RM Metcon: With a partner, take turns running: 400m 400m 400m 200m 200m
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First Class Ticket To Nowhere

Flexible Dieting Q&A this Sunday at 9am! WOD Strength: Rope climbs and Pistols Metcon: 4 Rounds 10 Dumbbell Thruster (40/30) Run 400m Time cap of 14 minutes
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Weep For The Future

Thanks to all our ladies who came out for WOD and Wine on Saturday!  Guys, you’re up next!  Details coming soon! WOD Strength: Split Jerk Test 1RM Metcon: For Time: Run 800m Grace (30 x 135/65 GTOH) Run 800m Time cap of 15 minutes
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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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Life Moves Pretty Fast

CFD is going to see the Bulls on Saturday, June 20th!  Make sure you reserve your tickets! WOD Strength: Clean 1-1-1 @ 90% 1RM Metcon: EMOM 8 Minutes 5 Deadlift (275/185) 5 Burpees Finish with: 800m max effort
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Strength Animals

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: Partner workoutout, both Run together, split “work” in the gym: Run 800m 100 KB swings Run 800m 50 Push Up Run 800m 50 Pullups
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Don’t Feed The Animals

WOD Strength: Deficit Deadlift 1-1-1 @ 95% 1RM Metcon: 7 rounds of: 11 body-weight deadlifts 100-meter sprint Walk/jog back for next round Each should be all out effort. Total WOD is not timed
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All The Right Moves

Our first CFD Ladies WOD & Wine is coming on June 13th.  RSVP here! WOD Strength: Split Jerk 1-1-1 @ 95% 1RM Metcon: Run 800m 100 KB Swings (52/35) 75 Abmat Sit-Ups 50 Air Squats 25 Box Jump Overs (20 inch) Time cap of 20 minutes
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Designed To Fill Your Mind

Regular schedule this weekend.  Monday WODs at 9am and 10am only for all athletes! WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: “Nancy” 5 Rounds Run 400m 15 x OHS (95/65)
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