Posts in the Category: Cary CrossFit WODs

Cary Crossfit WOD 11.29.17

By Posted in - Cary CrossFit WODs on November 28th, 2017 0 Comments

Box Jump 5×4
Slam Ball 5×4

BB Split Squat 2x8e, 2x6e
Handstand Hold 4×30-40s (try floating off wall)
Ring Support Hold 4x20s (Straight arms, palms forward if possible)

6 Rounds for time
10 Cal Row
10 V-ups
10 Plate Thrusters (20/15)

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Cary Crossfit WOD 11.25.17

By Posted in - Cary CrossFit WODs on November 24th, 2017 0 Comments

“Top Down” Complex 5×2+2+2
Jerk + Front Squat + Power Clean
(start and finish in rack)

Walking Lunges 4x8e
Ring Pullups 4×8-10
Choice Core 3x Challenge

12′ ‘Fear the DB’ Amrap (40/25lb)
12 DB Lying to Standing (6e)
16 SA DB Shoulder to …

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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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