Posts in the Category: Cary CrossFit WODs

Cary Crossfit WOD 3.16.18

By Posted in - Cary CrossFit WODs on March 15th, 2018 0 Comments

Snatch Pull + Power Snatch + OH Squat 5×1

Pistol Squats 4x6e
Handstand Holds 4×30-40s (chest to wall for challenge)

2:00 Interval w/ 30″ rest
Row 200m
BB Shoulder to OH (40kg/28kg)
Row 200m
Back Squat (40kg/28kg)
Row 200m
Hang Clean (40kg/28kg)

Complete 200m row …

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Cary Crossfit WOD 3.14.18

By Posted in - Cary CrossFit WODs on March 13th, 2018 0 Comments

Barbell complex
Deadlift + Hang clean + Front squat + Push jerk
5x(5+4+3+2)

Ring support holds 4x20s (knee tuck or hands away from body for challenge)
Eccentric pullups 4×6-8 @ 5 sec

8’ Amrap
20m Plate Push (10 out/10 back) (15/10)
16 …

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Cary Crossfit WOD 3.13.18

By Posted in - Cary CrossFit WODs on March 12th, 2018 0 Comments

Push Jerk 3×2, 2×1

Band Pushup 4×8-10
BB RDL 2×10, 2×8
Side Plank 3x25s (DB at hip for challenge)

30″ on/30″ off (12 round cap)
Continue rotating through 3 exercises until you accumulate 150 reps
Alt. DB Snatch (40/25)
Burpee
V-up

Score = amount …

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Cary Crossfit WOD 3.12.18

By Posted in - Cary CrossFit WODs on March 11th, 2018 0 Comments

Power Snatch 2×3, 3×2

Slow Eccentric Squat 5×3 @ 5 sec
Handstand Pushup 4×6-8

EMOM – 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 Thrusters
Minute 3:
3 Pullups
3 Plate …

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Cary Crossfit WOD 3.7.18

By Posted in - Cary CrossFit WODs on March 6th, 2018 0 Comments

Sumo Deadlift 6×2

BB BO Row 4×8
Plate Straight Leg Situps 4×10 (finish seated tall with plate extended overhead)

Double WOD
5’ Amrap
10 KB DL High Pull (24/16)
5 Pullups
5 DB Lying to Standing (40/25)

3’ Rest

5’ Amrap
10 DB Shoulder to …

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Cary Crossfit WOD 3.6.18

By Posted in - Cary CrossFit WODs on March 5th, 2018 0 Comments

Clean Pull 6×2

Deck of Cards (25’ cap)
Hearts – KB Swings (24/16)
Diamonds – Pushups
Spades – V-ups
Clubs – Plate Thrusters (20/15)
Joker – 300m Run

Rx+
Hearts – Hang Clean (45/30kg)
Diamonds – Ring Pushups
Spades – Toes to Bar
Clubs – BB …

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