Posts By: Cary CrossFit

Performance Fitness Endurance 1.20.20

By Posted in - Endurance WODs on January 19th, 2020 0 Comments

3 Rounds Warm up pace
Run to Curb & Back
75 Jump Rope
15 Squats

Dynamic stretches

20yd Shuttle Sprints (on Turf)
8×20″ on/20″ off

Rower Intervals on 1:1 work to rest
30″/30″
1’/1′
1:30/1:30
1’/1′
30″/30″

For Time: (15’ Cap)
10-9-8-7-6-5-4-3-2-1
DB Thruster
1-2-3-4-5-6-7-8-9-10e
DB Plank Row

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Performance Fitness Endurance 1.18.20

By Posted in - Cary CrossFit WODs on January 17th, 2020 0 Comments

2 Lap Jog
3′ Row
Dynamic Stretches

For Time (25’ Cap)
30-20-10
KB Swing
Shoulder Tap (ea.)
Ab Mat Sit-ups
800m run after finishing 10’s, then…
30-20-10
DB Walking Lunge Steps (total) (try 30/20lbs for each exercise)
DB Plank Row (total)
DB Floor Press
800m run after finishing …

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