Posts in the Category: Cary CrossFit WODs

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)

Read More →

Cary Crossfit WOD 1.10.18

By Posted in - Cary CrossFit WODs on January 9th, 2018 0 Comments

BB Reverse Lunges 4x6e
DB Chinese Row 4x8e
Side Plank Dips 3x10e (add DB to hip if possible)

SL RDL 4x6e
Bicycle Crunch on Coaches Call 3×24

Double Tabata – 20” on/10” off
BW Squat (to WB)

Rest 2’

Pushups (to Easy Button …

Read More →

Cary Crossfit WOD 1.9.18

By Posted in - Cary CrossFit WODs on January 8th, 2018 0 Comments

3 Position Power Clean 5×1
High Hang Clean
Low Hang Clean
Power Clean

BB Push Press 4×5
Ring Row 4×10

For Time…
5 Thrusters (60kg/40kg)
15 Super Burpees
25 KB Swings (24/16kg)
35 Double Unders (90 Singles)
25 K.B. Swings (24/16kg)
15 Super Burpees
5 Thrusters (60kg/40kg)

Read More →