Wall Ball | CrossFit Durham - Part 3
410 W Geer St, Durham, NC 27701 (919) 907-1233

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wall ball

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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All Want To Change The World

Join us Saturday afternoon for flag football at 1pm and Saturday night, 7-10pm, at Surf Club for our Annual Holiday Party! WOD Strength: Front Squat 3-3-3-1-1-1 Work up to 1RM Metcon: 3 Rounds: 10 Clean and Jerk (135/95) 25 Wall Ball (20/14)
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This Hit That Ice Cold

WOD Strength: Front Squat 5-5-5-3-3-3 Work up to 85% 1RM Metcon: 5 rounds of: 30 Wall Ball (20/12) 5 Deadlift (315/225) Rest 2 minutes
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Like A Good Boy Should

Today is the LAST DAY to donate for our Thanksgiving Turkey Drive!   WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: AMRAP 15: Teams of 2 Wall Balls (20, 14#) 60m Farmers Carry (70, 53#) Partner 1 starts with Wall Balls Partner 2 starts w
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Tried Not To Hurt You

We’re collecting donations to help provide Thanksgiving Turkeys to the Food Bank of Central/Eastern NC.  Drop yours in the “turkey” box! WOD Strength: Snatch 3-3-3-1-1-1 Metcon: 14 Min AMRAP: 10 Push Ups 10 Wall Balls (30/20 Slam Ball) 10 Slam Ball
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Went Kind Of Smooth After Awhile

Our new 6-week programming cycle begins today.  Check it out here! WOD Strength: Deadlift  5-5-5-3-3-3 Start around 60% and work up to 85% by last set Metcon: AMRAP in 10 minutes: 10 Ring Dips 25 Wall Ball (20/12) 50 Double Unders
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Hard Case That’s Tough To Beat

CFD is going to the NC State Fair THIS THURSDAY!  Check it out! WOD Strength: Front Squat 5-5-5-3-3-3 Start around 60% and work up to 85% 1RM by last set of 3 Metcon: AMRAP in 10 minutes: 10 Toes to Bar 15 Wall Ball (20/14) 30 Double Unders
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You Know I’m Yours

Our 6 week strength programming cycle began Monday.  You can check it out here WOD Skills: Strength: Bench Press 5-5-5-3-3-3 First set around 60% 1RM, last set, or two, at 85% 1RM Metcon: 21-15-9 Reps Box Jumps (30/24) Wall Ball (30/20) – use slam balls
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Coach Stephen

WOD  Strength: Hang Clean  3-3-3-1-1-1 First set around 80% and work up to 1RM for the day Metcon: “Stephen” 42-30-18 Row for Calories Wall Ball (20/14)
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Pancake Breakfast Day!

  We’re having a Protein Pancake Breakfast TODAY during the WODs!  Join us!   WOD Strength: Take 20 minutes to make up a missed strength workout from the last week Metcon: Teams of 2 AMRAP in 20 minutes: 60 Calorie Row, 60 Kettlebell Swings (52/35) 50 Calorie Row, 50 Box Jum
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