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CrossFit WOD Raleigh & Durham 3-28-17

1) Spend 20:00 to ork to a max Split Jerk out of the rack  2) 4 Rounds for Time of: 10 push jerks 115/75# 8 toes to bar 6 hang power cleans 115/75# Do Work…

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CrossFit WOD Raleigh & Durham 3-27-17

Signups will begin this week for our Intra Gym Challenge! The WOD for the challenge will be “Helen”. We will hold the preliminaries at the 10am class on Saturday, April 29th and the finals will be held at the 10am class eight weeks later on Saturday, June 24th! Prizes will be awarded to the most… Read more »

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3-22-17

WOD 1) 3 rounds for quality of: 1:00 ME muscle ups (scale to C2b pull-Ups) :30 rest  1:00 ME plank  :30 rest  1:00 ME double unders 2) 3 rounds of: 1:00 ME row for cals  :30 rest  1:00 ME kb swings 24/16kg  :30 rest 1:00 ME wall balls 20/14# :30 rest

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3-21-17

WOD 1) 2 power cleans EMOM for 10 min.  Start light and work towards a heavy set for the day.   2) 14 minute AMRAP Run 200m 10 toes to bar  15 hang power snatch 75/55#

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CrossFit WOD Raleigh & Durham 3-20-17

WOD 1) 2 back squats EMOM for 10 min. Shoot for 5-10# more than last weeks weight. Should be smooth and fast reps.  2) Every 3 minutes for 15 min (5 sets) 15 thrusters 95/65# 10 bar facing burpees  Each round should be as fast as possible.

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CrossFit Open WOD 17.4 Raleigh and Durham 3-17-17

  https://youtu.be/UNobmdSjB58[/youtubej] Open WOD 17.4 Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts, 225 lb. 55 wall-ball shots, 20-lb. ball to 10-ft. target 55-calorie row 55 handstand push-ups

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CrossFit WOD Raleigh and Durham 3-15-17

WOD 1) 4 Rounds for reps of: 1:00 ME strict pull ups    :30 rest  1:00 ME L-sit hold  :30 rest  1:00 ME double unders  2) 15 Minute AMRAP: 20 hand release push ups  100m right arm kb front rack carry 24/16kg 20 kb swings 24/16  100m left arm kb front rack carry 24/16kg

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CrossFit WOD Raleigh and Durham 3/14/17

We’d love your support in the voting for the “Best of Durham” in the gym category! You can Vote here! Thanks homies! WOD 1) 1 Full Snatch EMOM for 10 min.  Start light and work towards a heavy weight for the day.  2) 14 Minute AMRAP: 8 toes to bar  10 push press 115/75# 12… Read more »

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CrossFit WOD Raleigh & Durham 3-13-17

WOD 1) 2 back squats EMOM for 10 minutes. Weight should be 5-10# heavier than last week. Relatively heavy, but smooth and fast.  2) 4 Rounds for reps of: :30 ME power cleans 135/95 :30 rest  :30 ME wall balls 20/14# :30 rest  :30 ME burpees  :30 rest  Do Work…

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