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Cary CrossFit WOD 10.15.21

Every 90″ x 6:
5 Clean and Jerks (40/29kg)

For Time: (10’ Cap)
30/27 Calorie Row
20 Power Snatches (40/29kg)
10 Burpee Box Jump Overs (24/20)

Rx+ Power Snatch (50/35) + BBJO (30/24)

Core Circuit – Tabata 20” on / 10” off x 2
1. Russian Twist
2. V-ups
3. […]

2021-10-14T17:54:42-04:00Cary CrossFit WODs|

Cary CrossFit WOD 10.14.21

EMOM x 10:
Gymnastic Complex:
10 second Active Hang + 5 Scap Pull-ups + 5 Kip Swings
*Mins 4 & 8 Rest*

8’ AMRAP
10/7 Row Cals
10 Wall Balls (20/14)
20e Mtn. Climbers

Rest 2’

8’ AMRAP
10/7 Cal Echo Bike
10 L-Over
10 MB Slams

2021-10-12T14:06:28-04:00Cary CrossFit WODs|

Performance Fitness Endurance 10.14.21

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

12’ AMRAP:
10 DB Hang Snatch
10 Goblet Squats
300m Run

Rest 3’

12’ AMRAP
10 DB Hang Clean
10 V-ups
30 Double Unders (60 Singles)

2-3 Sets:
8-10 Slider Pikes
8-10 Hamstring Sliders

2021-10-13T10:34:10-04:00Endurance WODs|

Cary CrossFit WOD 10.13.21

Banded Deadlift for Speed
10′ EMOM
2 DL @ 50-60%

Barbell Glute Bridge 3×10
Side Plank 3×20-30″/Side

Every 3’ x 5 rounds:
300m Run
Remaining time:
AMRAP DB Renegade Row

Rx (2×40/25)
Rx+ (2×50/35)

Score: Total Reps Renegade Row (1 Rep= Row with both arms)
Goal is to have run completed […]

2021-10-12T10:10:56-04:00Cary CrossFit WODs|

Performance Fitness Strength 10.13.21

Banded Deadlift for Speed
10′ EMOM
2 DL @ 50-60%

Max Effort:
12’ Build to heavy set of 3 on Front Squat
(Take 4-6 Sets total)

Repetitive Effort – 3 Sets
AMRAP SA KB Strict Press (Increase wt. if over 15 reps)
12 Underhand BO Row

2021-10-12T10:12:35-04:00Strength WODs|

Performance Fitness LabFit 10.12.21

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

Speed Development (Walk back rest)
Crossover Step to Sprint 4x10m
Double Shuffle to Sprint 4x15m
Cut back to Sprint 4×5+15m
(All sprints begin with either a crossover, shuffle, or sprint back in the opposite […]

2021-10-11T10:46:35-04:00LabFit WODs|
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