Posts in the Category: Cary CrossFit WODs

Cary Crossfit WOD 10.9.17

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

Pause Back Squat 7×2 @ 3 sec

Pendlay Row 4×6
Turkish Get up 2x4e, 2x2e (push weight on last 2 sets)

Nordic Hamstring Pulses 2×6
Coaches Choice Core 2x Challenge

5′ Amrap
Start with..
2 Super Burpees over Bar
1 Hang Clean (50/30kg)
Increase …

Read More →

Cary Crossfit WOD 10.6.17

By Posted in - Cary CrossFit WODs on October 5th, 2017 0 Comments

Clean Pull 6×2 (up to 105% of Power Clean max)

BB Reverse Lunge 2x7e, 2x5e
DB Chinese Row 4x8e
Wtd Side plank 4x20s each (DB on hip)

21-15-9
DB Clean and Press (2×40/25)
Wtd Pushup (10/5kg)

Rx+
21-15-9
BB Power Clean + Press (50/30kg)
Wtd …

Read More →

Cary Crossfit WOD 9.28.17

By Posted in - Cary CrossFit WODs on September 27th, 2017 0 Comments

Heavy Thrusters 7×3 on 90”

BB Bent Over Row + RDL 4×5+5
Single Arm Pushup 4x5e

Rx
12’ AMRAP
10 Hanging Knee to Chest (thighs past parallel)
15 Rocket Jumps
20 KB Swings (24/16kg)
300m Run

Rx+
12’AMRAP
5 Power Cleans (60/40kg)
10 Toes to Bar
15 …

Read More →