Posts in the Category: WODs

Performance Fitness Endurance 2.10.18

By Posted in - Endurance WODs on February 9th, 2018 0 Comments

Warm up Jog – 2 Trips to Triangle Trade and back (circle the building)

Dynamic Stretches

For Time…
40 Rocket Jumps
40 Mountain Climbers (ea)
10 Burpees
10 V-Ups
30 Rocket Jumps
30 Mountain Climbers
20 Burpees
20 V-Ups
20 Rocket Jumps
20 Mountain Climbers
30 Burpees
30 V-Ups
10 …

Read More →

Cary Crossfit WOD 2.9.18

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

Deadlift 8×2 on 1:15 interval (up to ~80% for speed and technique)

CF Open Prep – 16.1 (modified for logistics)

Rx
20’ Amrap
8m Plate OH Walking Lunge (Red/Blue)
8 Super Burpees
8m Plate OH Waking Lunge
8 Chest to Bar Pullups

Scaled
Plate …

Read More →

Performance Fitness Endurance 2.7.18

By Posted in - Endurance WODs on February 6th, 2018 0 Comments

Warm up: 8x 40″ Jump rope + 20″ BW exercise
Dynamic Stretches

8’ Amrap
250m Row
10 Super Burpees
10 Box Jumps

Rest 2′

4x300m on 2′ Interval

Rest 2′

6’ Amrap
10/8 cal Bike
8e DB Snatch (40/25lb)

Rest 2′

6’ EMOM
15m Sled Push (Blue/Yellow)
10 V-ups
5 Pushups

Read More →