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

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split jerk

Singing With My Band

Our Halloween Weightlifting Spectacular and Pumpkin Halloween WODs are THIS Saturday!   WOD Strength: Split Jerk 3-3-3-1-1-1 Metcon: AMRAP in 15 minutes: 10 Pullups 30 Abmat Situps 50′ Walking Lunge 100 Double Unders
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Never Knew No Good From Bad

Our Halloween Weightlifting Spectacular is THIS Saturday!  One women’s spot remain.  Email Dave! WOD Strength: 2 Jerk Balance + 1 Split Jerk 6 sets as heavy as possible Metcon: 5 rounds: 7 Deadlifts (275/185) 30 KB Swings (52/35) 7 Handstand Pushups Time cap of 18 minutes
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Pay You At Another Time

CFD is going to the NC State Fair TOMORROW!  Check it out! WOD Strength: Split Jerk 5-5-5-3-3-3 Start around 60% and work up to 85% 1RM by last set of 3 Metcon: For time Row 30 calories 30 Push Press (135/95) Row 30 calories
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Where The Grass Is Green

CFD is going to the NC State Fair THIS THURSDAY!  Check it out! WOD Strength: 1 Clean Pull + 1 Clean + 1 Split Jerk 6 sets as heavy as possible with good technique Metcon: 3 Rounds 10 Deadlift (225/155) 15 Burpees Time cap of 15 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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A Most Excellent Adventure

Oly Class Saturday morning at 9am and Pullup Class Sunday at 9am!  Special Shoulder Health Seminar with Dr. Krista Sunday morning at 10am! WOD Strength: Split Jerk 1-1-1 @ 95% 1RM Metcon: 6 Rounds for Time 5 Toes 2 Bar 10 Pushups 15 Wall balls (20/14)
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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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Knowin’ What I Know

Our very first Ladies WOD & Wine is coming on June 13th!  RSVP on Facebook here WOD Strength: Split Jerk 1-1-1-1 @ 85% 1RM Metcon: 4 Rounds 5 Handstand Pushups 10 Power Snatches (95/65) Time cap of 12 minutes
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Cook Cornmeal Porridge

CFD is going to the Bulls!  Join us on Saturday, June 20th for our annual outing.  Get your tickets here WOD Strength: Split Jerk 50% x 2 60% x 2 70% x 1 75% x 1 1-1-1-1 @ 80% Metcon: Run 1 Mile Then, in the balance up to 20 minute, EMOM 4 Power Cleans @ 75% 1RM
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Ace of Spades

Will you help us help the folks at Genesis Home this holiday season?  Drop off “Items of Urgent Need” in the Barrel of Joy by our front door between now and December 10th!   Most needed items: Bath towels (New ONLY) Pillows (New ONLY) Dishwashing liquid Bleach Hand soap   WOD Str
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