WOD for 072916
Segment 1: 3 Rounds of Cindy (5 pullups, 10 pushups, 15 air squats) 1 Round of DT (12 deadlift, 9 hang power clean, 6 push... Read More
WOD for 061716
Segment 1: 3 Rounds: 3 Jerk (185/135) 4 Front Squat 5 Cleans 30 Pullups 40 Pushups 50 Abmat Situps Scale as needed to finish under... Read More
WOD for 061116
Segment 1: EMOM 10 minutes: 1 Clean and Jerk Your choice to do each round across, climbing,or build to 1RM Segment 2: Front Squats 3-3-3 same... Read More
WOD for 060516
Shout out to all the CFDers who competed in events all around the Triangle yesterday! WOD Strength: Take 20 minutes to make up a strength... Read More
Another runner in the night
WOD Strength: Front Squat 3-3-3-1-1-1 Up to 100% 1RM Metcon: EMOM 10 minutes: Odd: 20 Deads, 225/155 Even: 50 Double unders
I just don’t know how
WOD Strength: Front Squat 5-5-5-3-3-3 Up to 85% 1RM Metcon: 3 Rounds: 30 Burpees 30 Pullups 30 Thrusters (75/55) Endurance: 3 Rounds: 1,000m Row 800m... Read More
Does That Come With A Schmear
WOD Strength: Take 20 minutes to make up a missed strength workout from the past week Metcon: For Time: 50 Calorie Row 40 Front Squats... Read More
WOD for 050616
WOD Strength: Turkish Get Ups 10 each side, as heavy as possible Metcon: 4 Rounds, Rest 2 minutes between rounds: 10 Burpee Box Overs (24/20) 12 Front Squat... Read More
Listen to Her Tachin’ Up Now
WOD Strength: Snatch 3-3-3-1-1-1 Up to 1RM Metcon: 21-15-9-6-3 Strict Handstand Pushups Front Squats, 185/125 Bar Facing Burpees Mobility: ROMWOD Warrior Workout
Give You Everything You Need
We’re going to see the Durham Bulls on Star Wars Night, Saturday, May 7th! Get your tickets here by TONIGHT, 10pm! WOD Strength: 1 Hang Clean... Read More