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

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wall ball

No Need For Speed

The Pullup Challenge is coming in less than two weeks!  Did you register yet?  Divisions for everyone and BBQ to follow! WOD Strength: Sumo Deadlift Warmup with increasing loads, but don’t get fatigued Test 1RM Metcon: 21-15-9 Kettlebell Swings (70/52) Wall Balls (20/14) Run 400
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Rhythm Is My Occupation

Great job to everyone who competed at the Festivus Games yesterday! WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: In teams of 4: 4 x 50m KB Farmer Carry (52/35) – each team member does 1 50m stretch 100 Box Jump (24/20) 100 Hang C
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Party On The Positive Side

*SCHEDULE UPDATE* We’ve replaced the Wednesday 7:30 WOD with a second weekly Mobility Class with Colbey! WOD  Strength: Front Squat warmup with increasing loads 50% x 5 60% x 3 70% x 2 4-4-4-4 @ 80% 1RM Metcon: 18-15-12-9 Reps for time: Wall Ball (30/20, slam balls) Run 200m with ball
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The Rhythm And The Rhyme

The CFD Pullup Challenge is coming on Saturday, May 2nd!  There are three divisions (including with bands) so everyone can participate!   WOD Strength: Hang Snatch From the hip or just above/below the knee 50% x 2 60% x 2 70% x 2 75% x 1 80% x 1 85% x 1 90% x 1 95% x 1 Test 1RM Metcon
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One More Try

Make sure you enter your NCAA Tourney Bracket to win a FREE MONTH! Click here WOD Strength: Snatch Test 1RM Metcon: Festivus WOD 1 For Time: Row 1K 50 Wall Ball (20/14)
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Good Thing

The Open starts TOMORROW!  You can still register! WOD Strength: Hang Clean 8-10 reps gradually increasing load 1-1-1 @ 90% 1RM Metcon: On a 2 minute clock perform: 20 KB Swings (24/16) Max Wall Balls in remaining time Rest 2 minutes 4 sets total Score is number of Wall Balls complete
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Jacob’s Ladder

Our Valentine’s Day Couple Challenge is coming on Saturday, February 14th!  This is not a competition as much as it’s a challenge to complete with your chosen partner.  Check out the details here We’re starting a NEW 6 week strength training cycle TODAY!  We’ll
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At This Moment

Krav Maga kickoff this Saturday at 12pm!   FREE CLASS!  You should try it!  WOD Strength: Push Jerk 3-3-3-1-1-1 As heavy as possible Metcon: Open 13.1 Complete as many rounds and reps as possible in 12 minutes of: 150 Wall balls (20 lbs to 10′ target) 90 Double-unders 30 Muscle-
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Everything She Wants

Our new Olympic Weightlifting Class begins next week! WOD  Skill/Strength: Take 20 minutes to make up a missed skill or strength segment from the past week or practice your rope climbs Metcon: In teams of 4: 4×50 KB Farmer Carry (53/35) 100 Box Jumps (24’/20’) 100 Hang Cleans (115/85)
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Who Can It Be Now

Holiday Week Schedule Friday, 12/26 – WODs and Bootcamp at 9 and 10am Saturday/Sunday – Regular Schedule WOD  Strength: Bench Press 5-5-5-3-3-3 As heavy as possible Metcon: Alternating EMOM for 12 minutes Even: 12 6″ Target Burpees Odd: 15 Wall Balls (20/14)
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