WOD for 010417
Segment 1: Hang Clean 60%/3 65%/3 (70%/3) x 3 Segment 2: Jerks 60%/3 70%/3 75%/3 (80%/3) x 2 Segment 3: 4 Rounds of: AMRAP 4:... Read More
WOD for 092016
Segment 1: With a running clock… AMRAP 5 minutes: 750m Row Buy-In…In remaining time complete AMRAP: 9 Hang Squat Clean (95/65), 25 Double Unders Rest... Read More
WOD for 073116
Segment 1: Take 20 minutes to make up a missed segment from the past week. Segment 2: Teams of 3, for time: Row 1000m 25... Read More
WOD for 062916
Segment 1: With a running clock… A. At the 0:00 EMOMx6: 3 Squat Snatches at 65% Segment 2: At the 10:00 EMOMx6: 3 Squat Clean... Read More
Singing my life with his words
WOD Strength: Hang Clean 3-3-3-1-1-1 Up to 1RM Metcon: EMOM 14 minutes: Odd: 6 Strict HSPU Even: 8 KB Snatches (52/35)
Death By Clean
WOD Strength: Hang Clean 3-3-3-1-1-1 Up to 85% 1RM Metcon: EMOM 14 minutes Odd minute – 20 Double Unders Even minute – Cleans increasing by 2 starting with... Read More
Three Deuces and a Four Speed
WOD Strength: Back Squat 5-5-5-3-3-3 Up to 85% 1RM Metcon: AMRAP in 10 minutes: 12 dumbbell deadlifts 9 dumbbell hang squat cleans 6 dumbbell push... Read More
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
Back To Bother Me
Intramurals Bonus Event is Saturday from 9am-12pm! DODGEBALL!!! WOD Strength: Hang Clean 3-3-3-1-1-1 Up to 85% 1RM Metcon: EMOM 16 minutes odd: 12 Wall Balls... Read More
Trade My Soul For A Wish
Get ready for CFD Intramurals! Announcement coming soon! WOD Strength: 2 Hang Clean + 1 Front Squat 6 sets As heavy as possible Metcon: For... Read More