Posts By: Cary CrossFit

Cary Crossfit WOD 2.6.18

By Posted in - Cary CrossFit WODs on February 5th, 2018 0 Comments

Hang Power Snatch + Hang Squat Snatch 5×1+1

BB Bent Over Row 2×8, 2×6
DB or KB Lateral Lunge 4x7e

Partner WOD:
2×4’
Partner A: Row for as many calories as possible
Partner B: Amrap Wall Ball and/or Burpee
Rest 2′ and …

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Performance Fitness Endurance 2.5.18

By Posted in - Endurance WODs on February 4th, 2018 0 Comments

10′ Dynamic Warm up

4×5 Vertical Jump + Broad Jump
4x12e. Partner MB Russian Twist Toss

Row Intervals: Sprints!
2x200m on 1:30
-60″ rest
2x400m on 2:30
-90″ rest
1x 3:00 max distance

10′
5-10-15-20-25…etc
Burpee
Deload Pushup
Mountain Climber (ea.)
V-Up

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Cary Crossfit WOD 2.3.18

By Posted in - Cary CrossFit WODs on February 2nd, 2018 0 Comments

DB Snatch 6x3e

DB Walking Lunges 4x8e
Plyo Pushups 4×8

CF Open Prep – Modified Open Workout (3 weeks left)

On 3:00 Interval
Rx
2 Rounds
8 Front Squats (45/30kg)
8 Hanging Knees to Chest

Rx+
2 Rounds
8 OH Squats (45kg/30kg)
8 Toes to Bar

*Every …

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