Run | CrossFit Durham - Part 6
410 W Geer St, Durham, NC 27701 (919) 907-1233

Tag

run

Treat It Like A Capital Crime

Eat Chipotle and help a good cause this Saturday on Erwin Road! WOD Strength: Hang Clean 3-3-3-1-1-1 1st set at 60%, last rep around 85% 1RM Metcon: 5 Rounds Run 400m 20 Pushups 10 Pullups Time cap of 20 minutes
Read More

Race Fest Day

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: In a 10 Minute Window: Run 1 Mile Time Remaining: Max Snatches (135/95) Rest 3:00 In a 7 Minute Window: Run 800 Meters Time Remaining: Max Cleans (135/95) Rest 3:00 In a 4 Minute Window: Run
Read More

Heavy Thoughts Tonight

CFD is going to the NC State Fair on October 22nd!  Check it out! WOD Strength: 1 Halting Clean Deadlift + 1 Hang Power Clean 6 sets as heavy as possible Metcon: Run 400m Then, 21-15-9 Power cleans (155/105) Burpees Then, Run 400m
Read More

WOD for 101115

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week Metcon: With a Partner: 800m Run (Together) 10 rounds: 155 pound Deadlift, 12 reps 155 pound Hang power clean, 9 reps 155 pound Push jerk, 6 reps 800m Run (Together)
Read More

That’s My Policy

WOD Strength: Back Squat 5-5-5-3-3-3 Start around 60% and work up to 80% 1RM by the last set Metcon: 16 Minute Running Clock Every 2minutes 150m Run (Hutchins Auto Sign) 12 KB Swings (63/44)
Read More

Zembiec

CFD is going to the NC State Fair on October 22nd!  Check it out! WOD Strength: Take 20 minutes to make up a missed strength workout from the past week.   Metcon: “Zembiec” 5 Rounds: 11 Back Squats (185/135) 7 Burpee Pullups Run 400m U.S. Marine Corps Major Douglas A. Zemb
Read More

Always Time To Make Amends

WOD Strength: 1 Sn Pull + 1 Hng Pwr Sn + Snatch 6 sets as heavy as possible Metcon: “Nancy” 5 Rounds: Run 400m 15 OHS (95/65)
Read More

They Gotta Front

Our 6 week strength programming cycle begins today.  You can check it out here WOD Strength: 1 Clean Pull + 1 Hng Pwr Clean + 1 Clean 6 sets  Working up as heavy as possible Metcon: Run 800m Then, 3 Rounds 10 Ring Dips 10 Pullups 20 RKB (70/52) Then, Run 800m
Read More

Walk Along The City Streets

Join us for a CFD Shop Night at lululemon Southpoint on Sunday, 9/27! WOD Skill: Kipping drills Strength: Jerk Balance 2-2-2-2-2-2 Metcon: Run 400m Then, 21-15-9 Slam balls (30/20) Toes to bar Then, Run 400m
Read More

Must Never Forget

WOD Strength: Halting Clean Deadlift (see video) 2-2-2-2-2-2 As heavy as possible Metcon: 4 rounds for time of: 15 Box Jumps (36/30) Run 400m
Read More