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Performance Fitness Endurance 2.6.23

3’ Jump Rope
3’ Row
Dynamic Stretches

12’ AMRAP
20/15 Cal Row
20yd Single DB Walking Lunge*
20 DB Plank Pull-Across*
20yd Single DB Walking Lunge

*Self-Select DB Loads

15’ Rotating EMOM
1. 12 SA DB Cleans
2. 16 Lateral Lunge Shuffles
3. 20 Toe-Touches
4. 16 Alt. SA DB Cossack Squat
5. […]

2023-02-05T11:20:38-05:00Endurance WODs|

Cary CrossFit WOD 2.6.23

Squat Clean E2MOM 2×3 2×2 2×1

DB Floor Press 3×8-10
Strict Pull-up 3×5-7
(Modify up or down for the most challenging movement but keep them strict)

6’ AMRAP
10 Alt. SA KB Dead Clean (24/16kg)
10 Wall Balls (20/14#)

2023-02-05T10:57:04-05:00Cary CrossFit WODs|

Cary CrossFit WOD 2.4.23

Snatch Complex 5×1+2
Power Snatch + Hang Power Snatch

For Time: (20’ Cap)
600m Run
5 Rounds of BB Complex*
600m Run
5 Rounds of BB Complex*
600m Run

Rx (50/35) Rx+ (60/45)
DB Complex:
5 BB Deadlifts
4 BB Hang Cleans
3 BB Push Presses

Midline Stability – 2 Sets
15 Wtd. […]

2023-02-03T12:42:42-05:00Cary CrossFit WODs|

Performance Fitness Endurance 2.4.23

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

For Time: (30’ Cap)
In teams of 2, complete the following for time:

4 Rounds:
21/14 Cal Bike
30 KB Swings (24/16kg)
30 Super Burpees

600m Run (Together)

4 Rounds:
21/14 Cal Row
30 Wall Balls (20/14#)
40 Ab Mat […]

2023-02-03T10:43:03-05:00Endurance WODs|

Cary CrossFit WOD 2.3.23

Thruster 2×5, 3×3

12’ AMRAP:
3-6-9-12-15
DB Goblet Squat (40/25) Rx+ (50/35)
12 Shuttle Runs (25ft increments)

25ft shuttle run= 1 rep
Goblet squats go up in reps by +3; shuttle run will stay the same after each set of goblet squats.

Body Armor x 2 […]

2023-02-03T08:45:00-05:00Cary CrossFit WODs|

Performance Fitness Endurance 2.2.23

4’ Row (Fish Game)
Hurdle Mobility
Dynamic Stretches

EMOM x4 Rounds
1. 100yd Shuttle Run (5-10-15-20)
2. 15 Wall Balls
3. 12/8 Calorie Row
4. 8e DBL KB Front Rack Walking Lunges
5. 40s Front Plank (weight if possible)

Alternating Tabata 20″ on/10″ off x4e
Box Jump
V-up
Mountain Climber

2023-02-01T16:01:09-05:00Endurance WODs|

Cary CrossFit WOD 2.2.23

12’ AMRAP
10/8 Bike Cals
12 DB Plank Row* (6e)
10/8 Bike Cals
12 Abmat Situps

Rest 3:00

12’ AMRAP
12/9 Row Cals
16 SA DB Lunge*
12/9 Row Cals
16 DB Plank Pull-Across*

*Self-select DB/KB loads. Session intent is to be able to move sustainably through each 12’ section.

Body […]

2023-02-01T16:00:21-05:00Cary CrossFit WODs|
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