Snatch | CrossFit Durham - Part 4
410 W Geer St, Durham, NC 27701 (919) 907-1233



Glassman’s Choice

WOD Strength: Clean 3-3-3-1-1-1 Up to 85% 1RM Metcon: Grace For time: 30 Clean and Jerk (135/95) OR Isabel For Time: 30 Snatch (135/95)
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Out Late Every Weekend

Open WOD 16.2 Announcement Party TONIGHT at 8pm! WOD Strength: 1 Snatch + 2 Overhead Squats 6 sets as heavy as possible Metcon: 3 Rounds 5 mule kicks (total, not each side) 10 KB swings (72/55) 15 Box Jumps (24/20)
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Born Under A Bad Sign

Games Launch Party, Thursday night at 8pm! WOD Strength: Snatch 3-3-3-1-1-1 Metcon: 3 Rounds: 10 Toes to Bar 20 Banded KB Swings (52/35) 30 Abmat Situps 40 Banded Good Mornings
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Not A Thing To Do

Check out our “Get Your Mind Right” Seminar SATURDAY at 12pm! WOD Strength: Snatch 3-3-3-1-1-1 Up to 100% 1RM Metcon: AMRAP in 7 minutes: 10 Thrusters (95/65) 5 Bar Facing Burpees 10 Hang Power Snatches 5 Bar Facing Burpees
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Groundhog Day

February Thirsty Thursday is this week, 8pm, at Fullsteam Brewery!  Drinks AND Trivia! WOD Strength:   2 Clean + 2 Clean High Pull 6 sets as heavy as possible Metcon: AMRAP in 15 minutes: 5 Toes to Bar 10 Hand Release Pushups 15 Wall Balls At 15 minutes: 5 minutes to establish 1RM Sna
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I Ain’t The Same

CFD Intramurals registration is OPEN and captains have been named! Read here WOD Strength: 1 Snatch + 2 OHS 6 sets as heavy as possible Metcon: 3 rounds: 21 Overhead squats (95/65) 21 Situps 21 Banded KB Swings (52/35) with blue/purple band
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Don’t Think We Can Solve Them

January Kool Aid Clubbers can win a Tour and Tasting at Durham Distillery! WOD Strength: Snatch 3-3-3-1-1-1 as heavy as possible Metcon: 6 Rounds: 12 OHS (95/65) 12 Toes To Bar Rest 2 minutes between rounds
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Night Wind To The Little Lamb

Strength: Take 20 minutes to make up a missed strength workout from the past week Metcon: In Teams of 2 2 Rounds: 40 Overhead Squats (115/80) 40 Toes to Bar 20 Squat Snatches (115/80) 20 Muscle Ups
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Free Your Mind Instead

Our new 9-week programming cycle started this week!  Check it out here WOD Strength: Snatch 3-3-3-1-1-1 As heavy as possible Metcon: 3 Rounds: 20 Abmat Situps 30 Banded KB Swings 40 Flutter Kicks 50 Banded Good Mornings 60 Second Plank Hold Time cap of 20 minutes
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Love To Eat Turkey

We’re collecting donations to help provide Thanksgiving Turkeys to the Food Bank of Central/Eastern NC.  Drop yours in the “turkey” box! Strength: Jerk 5-5-5-3-3-3 Metcon: 5 rounds: 3 Power Snatch (95/65) 15 Overhead squats Run 400m
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