About Cary CrossFit

This author has not yet filled in any details.
So far Cary CrossFit has created 6535 blog entries.

Performance Fitness Endurance 9.28.22

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

4 Rounds Per Partner for Time: (16’ Cap)
Partner A: Run 300m
Partner B:
12 Air Squats
12 Push ups
12 Abmat Situps
(Must complete before switching with Partner A)

4? Rest

8’ Partner AMRAP
Partner A:
5 […]

2022-09-27T15:48:24-04:00Endurance WODs|

Cary CrossFit WOD 9.27.22

12’ Rotating EMOM
1. 8-10 BB Floor Press
2. 8-12 T2B
3. 12 DB Box Step-ups (single DB)
4. Rest

For Time: (10’ Cap)
1000m Row
30 Push Press (40/29kg) Rx+(50/35kg)
500m Row

Midline Stability – 2-3 Sets
15 Seated Pike Leg Lifts
12e Side Plank Leg Lifts
10e Marching Hamstring […]

2022-09-26T19:07:17-04:00Cary CrossFit WODs|

Performance Fitness Endurance 9.27.22

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

20yd Shuttle Run Intervals:
2x6x20” on/20” off (2’ Rest between sets)

Rowing Intervals (1:1 Work to Rest)
0:30 On/Off
1:00 On/Off
1:30 On/Off
1:00 On/Off
0:30 On/Off

5’ AMRAP
10 Skater Jumps
10 SA KB Dead Cleans (24/16kg)
10 Sit-Throughs

Rest 2’

5’ AMRAP
10 KB Swings […]

2022-09-26T12:08:47-04:00Endurance WODs|

Performance Fitness LabFit 9.27.22

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 […]

2022-09-26T12:11:11-04:00LabFit WODs|

Performance Fitness SwOly 9.26.22

3-Position Hang Snatch 6×1+1+1
Rep 1: from Hip
Rep 2: from AK
Rep 3: from BK

Floating Snatch Pull 3×5

3 Giant Sets:
10 Supinated BB BO Rows 3×10
12e Plate Russian Twists
Max Reps Push-ups (easy button on top of 5kg plate)

2022-09-25T09:32:56-04:00SwOly WODs|
Go to Top