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

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split jerk

Killing me softly with his song

WOD  Strength: 1 Split Jerk + 2 Jerk Balance 6 sets as heavy as possible Metcon: 21 – 15 – 9 Calorie Row Thrusters (95/65)
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WOD for 050516

WOD Strength: Split Jerk 3-3-3-1-1-1 Up to 1RM Metcon: AMRAP in 10 minutes: 10 Deadlift (225/165) 10 KB Snatch (52/35) – 5 each side 5 Handstand Pushups
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You oughta see her on a road course

WOD  Strength: Split Jerk 5-5-5-3-3-3 Up to 85% 1RM Metcon: For time: 42-30-18 Wall Ball (20/14) Situps Time cap of 12 minutes
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At First I Was Afraid

16.5 Announcement tonight at 8pm! WOD Strength: 1 Split Jerk + 2 Jerk Balance 6 sets as heavy as possible Metcon: 3 Rounds  6 Toes To Bar  12 Burpee box jumps 24 KB rack lunges (52/35)
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Time Makes You Bolder

16.3 viewing party is TONIGHT at 8pm!   WOD Strength: Split Jerk 3-3-3-1-1-1 Up to 100% 1RM Metcon: 10,9,8,7,6,5,4,3,2,1 Sumo Deadlift High Pull (95/65) Push Jerk Time cap of 12 minutes
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Take It On The Run Baby

Open WOD 16.2 goes down on Saturday, 9am – 12pm! Strength: Split Jerk 5-5-5-3-3-3 Up to 85% 1RM Metcon: 50,40,30,20 Calorie Row 80,60,40,20 Double Unders Time cap of 18 minutes
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Wavin Your Banner

Valentine’s Day Partner Challenge is TOMORROW from 9-11am! WOD Strength: 2 Jerk Balance + 1 Split Jerk 6 sets as heavy as possible Metcon: For time: 800m Run 40 Thrusters (65/45) 20 Bar Facing Burpees
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It’s The Institution

Our new 9-week programming cycle started this week!  Check it out here WOD Strength: Split Jerk 3-3-3-1-1-1 As heavy as possible Metcon: 4 Rounds: Run 400m 25 Burpees 15 Push Jerk (135/95)
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Love To See The Plan

Join us TOMORROW afternoon for flag football at 1pm and TOMORROW night, 7-10pm, at Surf Club for our Annual Holiday Party! WOD Strength: 2 Jerk Balance + 1 Split Jerk 6 sets as heavy as possible Metcon: 15-12-9 Power Cleans (185/120) Handstand Pushups
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Take Me To Them Naughty Ladies

WOD Strength: 2 Clean + 1 Split Jerk 6 sets as heavy as you can by the last one Metcon: 5 2-minute rounds of: 3 Muscle Ups Shuttle sprint (3 times down and back the pullup rig) Max reps Goblet Squat (70/52) Rest 1 minute between rounds
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