Posts in the Category: Cary CrossFit WODs

Cary Crossfit WOD 6.10.17

By Posted in - Cary CrossFit WODs on June 9th, 2017 0 Comments

Hang Power Clean + Hang Squat Clean 6×1+1

Bulgarian Split Squat 4x8ea
Ring Pushups 4×8

10 minute AMRAP
Buy-In = 900 Meter Run
For remainder of the 10 minutes
10 Super Deload Burpees
10 Kettlebell Swings (24/16kg)

Score is total number of Super …

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Cary Crossfit WOD 6.5.17

By Posted in - Cary CrossFit WODs on June 4th, 2017 0 Comments

12′ Power Clean Max

Walking Lunges 4x8e ea
Sit-Position Pullup: 4×7-10

2:00 Interval w/ 30″ rest
Run 300m
Thrusters (40kg/30kg)
Run 300m
Back Squat (40kg/30kg)
Run 300m
Deadlift (40kg/30kg)

Complete 300m run – remaining time complete as many reps of Barbell exercise as possible
Score = …

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Cary Crossfit WOD 6.2.17

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

Fast Sled Push 4x20m

Slow Eccentric Squat 5×3 @ 5 sec
Handstand holds 4x30s

Every minute on the minute – complete required reps within the 1 minute round to continue.
Minute 1:
1 Pullup
1 Plate Thruster (20/15kg)
Minute 2:
2 Pullups
2 Plate …

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Cary Crossfit WOD 6.1.17

By Posted in - Cary CrossFit WODs on May 31st, 2017 0 Comments

Snatch Balance (or behind neck push jerk + OH Squat) 7×1

Band Pushup 4×8-10
DB Bent Over Row (2 DBs) 4×8
Wtd. Plank 4x30s

12′ AMRAP (OUTSIDE)
Suitcase Carry Shuttle (50m out L and back R) (24/16)
15 Goblet Squats (24/16)
15 …

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