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Performance Fitness LabFit 4.23.24

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

Multi-Start Accelerations (Walk-back rest)
1. Kneeling Start 4x10m (2L/2R)
2. Prone Start 4x10m
3. Kneeling Side Start 4x10m (2L/2R)
4. Prone Side Start 4x10m (2L/2R)

Power & Strength Development
A1. Box Jumps 4×6
A2. MB Slams 3×8

B1. […]

2024-04-22T12:27:11-04:00LabFit WODs|

Performance Fitness Endurance 4.23.24

1’ Bike or Row
10 BW Good Mornings
10 Cossack Squat
6 Inch Worms

Dynamic Stretches

Alternating EMOM x3 Rounds each
1. 6 MB Slams + 4-6 Burpees
2. 8 Broad Jumps

In teams of 2, 20’ AMRAP:
80 BW Squats
600m Run (relay style, 1 lap each)
80 Alt. […]

2024-04-22T12:23:23-04:00Endurance WODs|

Performance Fitness Endurance 4.22.24

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

Every 5:00 x 6 Rounds, Alternating:
1. For Time:
10 SA DB Hang Snatches
12 DB Lunges
15e Russian Twists
Bike 15/12 Calories

2. For Time:
10 Burpees over DB
12 DB Goblet Squats
15e Bicycle Twists
Row 400/350m

2024-04-21T15:06:56-04:00Endurance WODs|

Cary CrossFit WOD 4.22.24

15’ Build to Clean & Jerk 1RM

8’ AMRAP
4 Pull-ups
6 BB Front Rack-Reverse Lunges (40/29kg)
8 KB Swings (32/24kg)

(Rx+: 8 Reps on all movements)

Midline Stability – 30” on/10” off x 3 Rounds:
1. SA Plank (15” L/15” R)
2. Suitcase Carry (L)
3. Suitcase Carry […]

2024-04-21T16:14:10-04:00Cary CrossFit WODs|

Performance Fitness Endurance 4.20.24

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

AMRAP 4 AUTISM

32’ AMRAP with a partner:
36 Wallballs
36 Burpees
36 KBS
36 Ab Mat Sit-Ups
300M Run with WB

One person working at a time, split work between partners as needed.

Online registration […]

2024-04-19T16:03:55-04:00Endurance WODs|

Cary CrossFit WOD 4.20.24

AMRAP 4 AUTISM

32’ AMRAP with a partner:
36 Wallballs (20/14)
36 Burpees over the bar
36 Hang Power Cleans (40/29kg)
36 Ab Mat Sit-Ups
36 Calorie Bike

One person working at a time, split work between partners as needed.

Online registration through AMRAP […]

2024-04-19T16:02:54-04:00Cary CrossFit WODs|
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