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So far Cary CrossFit has created 6042 blog entries.

Performance Fitness Endurance 1.20.22

12’ Dynamic Warm-up (Multidirectional locomotion + Dynamic Stretches)

EMOM Rotating x4 Rounds (20m)
1. 20yd Light Sled Push
2. 8e DB Plank Rows
3. 15 Plate Thrusters
4. 15 Hanging Knee Raises
5. 10/8 Calorie Machine

Midline Stability – 30” on/10” off x 3 Rounds:
1. SA Plank […]

2022-01-19T15:48:01-05:00Endurance WODs|

Cary CrossFit WOD 1.19.22

Deadlift 3×7, 3×5 (Building up to 75-80% for last 3 Sets)

Mixed Grip Pull-ups 4×4-8 (Alt. grip from set to set)
SA DB Strict Press 3×8-12e

For Time: (6’ Cap)
10-8-6-4-2
DB Plank Rows (Total)
DB Hang Cleans
DB Front Rack Lunges (Total)

Rx = 40/25#
Rx+ = […]

2022-01-18T16:16:51-05:00Cary CrossFit WODs|

Performance Fitness Endurance 1.19.22

12’ Dynamic Warm-up (Multidirectional locomotion + Dynamic Stretches)

For Time: (25’ Cap)
50 Box Jumps

6 Rounds:
5 DB Deadlifts (2×40/25)
5 DB Power Cleans
5 DB Front Squats

1k/800m Row

6 Rounds:
5 DB Deadlifts
5 DB Power Cleans
5 DB Front Squats

50 Box Jumps

*Substitute KB for DB if needed*

Midline […]

2022-01-18T16:22:16-05:00Endurance WODs|

Cary CrossFit WOD 1.18.22

Hang Power Clean + Jerk
3’ EMOM: 3+3 (Light)
Rest 1:00
3’ EMOM: 2+2 (Moderate)
Rest 1:00
3’ EMOM: 1+1 (Heavy)

Every 5:00 x 4 Sets:
10 Toes to Bar
15 KB Swings (24/16kg)
10 Box Jumps (24/20”)
15/12 Bike Cals*

(Target time is 2:30-3:00. Scale reps up/down as necessary […]

2022-01-17T15:22:44-05:00Cary CrossFit WODs|
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