Posts in the Category: WODs

Performance Fitness Endurance 11.22.17

By Posted in - Endurance WODs on November 21st, 2017 0 Comments

3 Lap Warm up Jog
Leg Swing Series
Hurdle Mobility

For Time..
600m Run
30 Wall Balls
30 Mountain Climbers (total)
400m Run
20 Deload Pushups
20m Plate Push/OH Walking Lunge back
200m Run
10 Pullups
10 Toes to Bar
200m Run
20 Deload Pushups
20m Plate Push/OH Walking Lunge …

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Cary Crossfit WOD 11.21.17

By Posted in - Cary CrossFit WODs on November 20th, 2017 0 Comments

Power Clean EMOM 12×1
Use first 5 sets to get to ~85%, rest of sets at that weight)

SL RDL 4x6e
Wtd. Pullup 2×5, 2×3
Parallete L-sit 3x20s

2′ Challenges w/ 1′ rest btw
Rx
BB Back Squat (60/45kg)
Weighted Pushup (10/5kg plate)
Assault …

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Cary Crossfit WOD 11.20.17

By Posted in - Cary CrossFit WODs on November 19th, 2017 0 Comments

10′ to Find Snatch Max

Front Squat 2×6, 3×4
Ring Dips 4×6-8 (add wt if you can get 8 easy)

3×3′ Rounds Straight Through (next round starts immediately)
Start w/ 400m Row
With remaining time, Amrap
10 KB Swings (24/16kg)
5 Pullups

Score …

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Performance Fitness Endurance 11.20.17

By Posted in - Endurance WODs on November 19th, 2017 0 Comments

3 Laps Warm up
4′ Double Under Practice
Dynamic Stretches

Tabata Bike 8x 20″/10″

8′ Amrap
10 Box Jump
12 DB Push Press
20m Bear Crawl
20m Crab Walk

Tabata Row 8x 20″/10″

8′
8e Lunge Jumps
10 Slider Pikes
12 Burpees
14 MB Slams

Mini Band Hip Strength if …

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