Posts By: Cary CrossFit

Performance Fitness Endurance 3.21.20

By Posted in - Endurance WODs on March 20th, 2020 0 Comments

12’ Dynamic Warm-up (Multi-directional locomotion + Dynamic Stretches)

10’ AMRAP
7 Burpees
8 Push-ups
9 V-ups
10 Alt. Lunge Jumps

Rest 3’

For Time (20’ Cap)
Run 1 Lap
50 Walking Lunges (25 ea)…lunges should be out & back
Run 1 Lap
40 Walking Lunges (20 …

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Cary CrossFit WOD 3.20.20

By Posted in - Cary CrossFit WODs on March 19th, 2020 0 Comments

Thruster 7, 5, 3
Building from light to moderate load. Focus on movement efficiency.

“Fran” (Benchmark WOD – Record for ZP)
For Time: (12’ Cap)
21-15-9
BB Thrusters (44/30kg)
Pull-ups

Facility Records:
Mike Young 2:43
Lauren McGowan 3:25

Scaling options:
Thrusters – scale load
Pull-ups – …

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Performance Fitness Endurance 3.18.20

By Posted in - Endurance WODs on March 17th, 2020 0 Comments

3 Rounds – WU Pace
150m Row
10 BW Kang Squats
5 Hindu Push-ups
10 Straight Leg Sit-ups
Dynamic Stretches

Weather permitting, workout resumes outside on soccer field.

2×6’ Rounds, Alternating:
6’ AMRAP
Run ½ Field & Back (60yd + 60yd)
9 Push-ups
12 Sit-ups
15 Squats

1’ …

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Cary CrossFit WOD 3.17.20

By Posted in - Cary CrossFit WODs on March 16th, 2020 0 Comments

15’ Build to Power Clean 1RM

Tempo Ring Dips (3s Ecc. + 3s Pause @ bottom) 4×3-6
Tempo Chin-ups (3s Pause @ top + 3s Ecc.) 4×3-6

For Time (10’ Cap)
Buy-in: 50 Double-Unders (100 Singles)
21-15-9
KB Swings (24/16kg)
Burpees
Cash-Out: 50 …

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