Wall Ball | CrossFit Durham - Part 4
410 W Geer St, Durham, NC 27701 (919) 907-1233

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wall ball

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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Nice Set Of Hooters

We’re having a Protein Pancake Breakfast on Sunday during the WODs!  Join us! WOD Skills: Pistols practice Strength: Back Squat 3-3-3-1-1-1 Work up to 100% 1RM Metcon: AMRAP in 15 minutes: Row 300m 30 Wall Balls (20/14)
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This Party Really Died

WOD Skills: Toes to Bar  Toes to Rings Strength: Snatch Balance 2-2-2-2-2-2 as heavy as possible Metcon: 4 Rounds 15 Burpees 15 Wall Balls (30/20)
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Mowed One Too Many Lawns

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: Teams of 2, AMRAP in 20 minutes: 60 Calorie Row, 60 Kettlebell Swings (53/35) 50 Calorie Row, 50 Box Jumps (24/20) 40 Calorie Row, 40 Burpees 30 Calorie Row, 30 Wall Balls (30/20) 20 Calorie
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Losers Are To The Left

Join us Sunday morning at 9am for an Olympic Weightlifting Meet Q&A!  Want to learn how a Meet works?  This is your chance.  Everyone welcome! WOD Skills: Wall ball practice Clean drills Strength: Hang Power Clean 1-1-1-1 @ 95% 1RM Metcon: AMRAP in 12 minutes 10 Deadlifts (225/155
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Storm Coming In

WOD Strength: Press 10-10-10-10 @ 60% 1RM Metcon: 21-15-9-15-21 Reps For Time: Box Jump Over (24/20) Wall Ball (20/14) Time cap of 12 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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Givin’ Whatcha Gettin’

Our very first Ladies WOD & Wine is coming on June 13th!  RSVP on Facebook here WOD: Strength: Clean 60% x 2 65% x 1 70% x 1 75% x 1 1-1-1-1 @ 80% 1RM Metcon: 10 Rounds: 5 Plyo Push Up 10 Wall Balls (20/14) 30 Double Unders Time cap of 16 minutes
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