Posts in the Category: Cary CrossFit WODs

Cary Crossfit WOD 8.9.17

By Posted in - Cary CrossFit WODs on August 8th, 2017 0 Comments

Heavy Thruster 6×3 (work on cycling reps)
Box Jump 5×4

Pullup Top Hold 4x30s
Partner Leg Toss 4×10

3 Rounds: 30″ on/30″ off
Wall Balls (20/14)
Wtd V-Ups (10/5kg)
KB DL High Pull (24/16kg)
Lying to Standing (40lb/25lb)

Score = Total reps

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Cary Crossfit WOD 8.7.17

By Posted in - Cary CrossFit WODs on August 6th, 2017 0 Comments

DB Snatch 6x3e

KB Front Rack Walking Lunges 3x8e
BB Bent Over Row 3×7
Bicycle twist on coach call 3×24

4 Rounds
12 Wall Balls (20/14)
6ea SA KB Swings (24/16)
300m Run

Rx+
4 Rounds
12 Wall Balls (20/14)
6 Deadlifts (75/55k)
300m Run

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Cary Crossfit WOD 8.2.17

By Posted in - Cary CrossFit WODs on August 1st, 2017 0 Comments

Kelly 50-40-30-20-10 (25′ Time Cap)
Squats
Pushups
V-Ups

Start with 50 reps for all three exercises before moving down in reps
Equipment needed – MB on metal/bumper plate, easy button on 5kg plate for pushups

Select a MB and metal/bumper plate …

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Cary Crossfit WOD 7.31.17

By Posted in - Cary CrossFit WODs on July 30th, 2017 0 Comments

Hang Power Clean + Power Clean 6×1+1

E2MOM for 20′
Back Squat x2
Pullup/Clap Pushup x8-10 (every round alternate)(practice Kip)

3 Rounds
Buy In: 300m Run
12 KB DL High Pull (24/16) (Kb to ground, elbows above shoulder at top)
12 KB …

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