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

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wall ball

WOD for 121916

Segment 1: Power Snatch (65%/2) x 3 Segment 2: Overhead Squat (65%/3) x 3 Segment 3: For time: 30 Box Jumps (24/20) 30 C2B Pull-ups 30 KB Swings (52/35) 30 Front Squats (115/80) 30 T2B 30 Push Press (115/80) 30 Deadlifts (115/80) 30 Wall Balls (20/14) 30 Burpees 30 Double-unders
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WOD for 121216

Segment 1: Snatch 60%/3 65%/3 70%/3 75%/3 (80%/3) x 2 Segment 2: 4 Rounds: 21 Wall Balls (20/14) 18 Hang Power Snatches (75/55) 15 Bar Facing Burpees 12 C2B Pullups
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WOD for 120216

Segment 1: Back Squat (75%/3) x 8 Segment 2: 4 Rounds: 25 Calorie Row 25 Wall Balls (20/14) 25 Chest to Bar Pullups
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WOD for 110516

Segment 1: 20 Thrusters (135/95) Rest 3 Minutes 15 Thrusters (185/135) Rest 3 Minutes 9 Thrusters (205/145) Segment 2: EMOM 5 minutes: 12 Hang Power Cleans (135/95) Directly into: EMOM 5 minutes: 12 Push Jerks (135/95) Directly into: EMOM 5 minutes: 12 Toes to Bar Directly into: 3 Rou
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WOD for 102616

Segment 1: AMRAP 15: 15 Wall Balls (20/14) 15 KB Swings (52/35) Segment 2: Mobility
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WOD for 102216

Segment 1: 3×3 Snatch Balance, llight 3×3 Tall Snatch, light 3×3 Tall Clean, light! Segment 2: Clean & Jerk Double at 60% Double at 70% Double at 75% 3 Singles at 85% Segment 3: EMOM 18 minutes: Min 1: 20/16 Calorie Row Min 2: 15 Wall Balls (30/20) Min 3: 50 Double
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WOD for 101416

Segment 1: 4 Rounds: 5 Ring Muscle Ups 10 Power Cleans (155/105) 25 Wall Balls (20/14) Segment 2: Choose one of the following: Ninjas: 5×75 Unbroken Double-unders, :15 rest between sets Advanced: 6×50 Unbroken Double-unders, :30 rest between sets Intermediate: 7×35 Unbr
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WOD for 100516

Segment 1: 3 Squat Cleans at 60% 3 Squat Cleans at 70% 3 Squat Cleans at 75% 2×2 Squat Cleans at 80% Segment 2: Run 1 mile 100 DU 50 Wall Balls (20/14) 100 DU Run 1 mile *Yes, there is back to back days of wall balls.
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WOD for 100416

Segment 1: 5 Minute Window… Row 400m + 1 Rd of Cindy AMRAP Power Cleans (155/105) -rest 5 mins- Segment 2: 5 Minute Window… Row 300m + 2 Rds of Cindy AMRAP Power Cleans (185/135) – at least increase the load from the first round -5 min rest- Segment 3: 5 Minute Windo
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WOD for 092716

Segment 1: With a running clock… AMRAP 5 minutes: 50 Wall Ball Buy-In 12 Deadlift(185/135) 12 Barbell Burpees … Rest 5:00… Segment 2: AMRAP 5 minutes: 35 WB Buy-In 9 DL (225/155) 9 Barbell Burpees … Rest 5:00… Segment 3: AMRAP 5 minutes: 20 WB Buy-In 6 DL
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