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

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wall ball

Back To Bother Me

Intramurals Bonus Event is Saturday from 9am-12pm!  DODGEBALL!!! WOD Strength: Hang Clean 3-3-3-1-1-1 Up to 85% 1RM Metcon: EMOM 16 minutes odd: 12 Wall Balls (20/14) Even: 15 KB Swings (52/35)
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Try To Set The Night On Fire

WOD Strength: Hang Snatch 3-3-3-1-1-1 As heavy as possible Metcon: AMRAP 12 minutes: 5 Muscle ups 25 Wall Balls 50 Double Unders
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Keep Pounding

WOD Skills: Tabata Ring Dips, 4 minutes Tabata Toes to Bar, 4 minutes Metcon: AMRAP 15 minutes: 5 Power Cleans (155/105) 10 Box Jumps (24/20) 15 Wall Balls (20/14)
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Open WOD 14.4 Prep

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: Open WOD 14.4 AMRAP in 14 minutes: 60-calorie row 50 toes-to-bars 40 wall-ball shots, 20 lb. to 10-foot target 30 cleans, 135 lb. 20 muscle-ups
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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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Nothing That a Hundred Men Or More Could Ever Do

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week Metcon: “Kelly” Five rounds for time of: Run 400 meters 30 Box jump, 24 inch box 30 Wall ball shots, 20 pound ball
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Times Have Changed

CFD Intramurals registration is OPEN and captains have been named! Read here WOD  Strength: Back Squat 5-5-5-3-3-3 Metcon: 5 rounds: 10 Wall Balls (30/20) 15 Burpees
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Pennies And Dimes For A Kiss

CFD Intramurals registration is OPEN! Read here WOD  Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: Open WOD 15.3 AMRAP in 14 minutes: 7 muscle-ups 50 wall-ball shots 100 double-unders
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Used To Be Mad Love

Join us for our first Thirsty Thursday this week at Fullsteam! Info WOD Strength: Push Press 5-5-5-3-3-3 Work up to 85% by last set of 3 Metcon: AMRAP in 12 minutes: 10 Burpees 25 Wall Ball
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Change Your Head

Our new 9-week programming cycle started this week!  Check it out here WOD Skills: Muscle Ups AMRAP in 10 minutes Then, Tabata Toes to Bar (4 minutes) Metcon: 3 Rounds: 12 Deadlifts (275/185) 24 Box Jumps (24/20) 36 Wall Ball(20/14) Time cap of 15 minutes
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