Posts By: Cary CrossFit

Cary CrossFit WOD 5.5.21

By Posted in - Cary CrossFit WODs on May 4th, 2021 0 Comments

Deadlift (Any Stance) 2×7, 3×5

Inverted Rows 4×8-12
DB Box Step-ups 2x8e, 2x6e

4 Rounds For Time: (8’ Cap)
8 Dual DB Hang Snatches (40/25#)
8 Dual DB Front Squats
8 Box Jump-Overs (24/20”)

Rx+: Dual 16/12kg KBs

Beat the coach: 3:45 Rx+ …

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Performance Fitness LabFit 5.4.21

By Posted in - LabFit WODs on May 3rd, 2021 0 Comments

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

Power Development
3 Sets:
6 MB Hammer Hip Toss (2e)
6 180-degree Vertical Jumps (3e)

Scramble Circuit – 2×25”/30” + 10yd Sprint
1. MB Side Slams
2. Squat Jack + Split …

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Cary CrossFit WOD 5.1.21

By Posted in - Cary CrossFit WODs on April 30th, 2021 0 Comments

Ring Dips 4×6-10
Staggered RDL 3x8e

2-Part Conditioning:
1:30 On/1:30 Off x 3 Rounds:
10 DB Ground to OH 2x(30/20#)
AMRAP Bike Cals

Rest 4:30

1:30 On/1:30 Off x 3 Rounds:
10 Super Burpees
AMRAP Row Cals

Score = Total Cals on Each Machine

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