Posts in the Category: Cary CrossFit WODs

Cary Crossfit WOD 1.22.18

By Posted in - Cary CrossFit WODs on January 21st, 2018 0 Comments

Hang Clean 3×3, 3×2

Parallette Pushups 4×10-15 (challenge depth; add weight)
Slider Pikes 4×10
SL RDL 4x8e

8′ Amrap
1 Pullup
1 Back Squat (60/40kg)
2 Pullups
2 Back Squats
3 Pullups
3 Back Squats
etc…

Score = Rounds Completed + reps into next (ex. 8 + …

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Cary Crossfit WOD 1.19.18

By Posted in - Cary CrossFit WODs on January 18th, 2018 0 Comments

Power Snatch + Squat Snatch 5×1+1

CF Open Prep – Workout 16.5 (5 weeks left to register!)

For time… (20’ Cap)
21-18-15-12-9-6-3
Thrusters (44/30kg)
Bar Facing (Super) Burpees
Scaled (30/20kg) (for 20kg use yellow bar and red 2.5 kg plates)

Coach’s choice …

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Cary Crossfit WOD 1.11.18

By Posted in - Cary CrossFit WODs on January 10th, 2018 0 Comments

Power Snatch EMOM 8×1
(make small jumps and keep technique clean)

DB Box Step Up 4x8e
DB SA Row 4x10e

For time…
100m Row
10 Deadlifts (70/45kg)
200m Row
8 Deadlifts
300m Row
6 Deadlifts
400m Row
4 Deadlifts
500m Row
2 Deadlifts

Rx+
Deadlift weight (85/60kg)

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