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Performance Fitness LabFit 1.18.22

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

Agility Development – Partner Mirror & Shadow
5x5yd Box Formation – 8×15” on/75” off
Sets 1-4: Partner Mirror Drill
Sets 5-8: Partner Shadow Drill
(Switch the leader each set)

Power Development – 4 Sets:
4 Trap […]

2022-01-17T15:24:27-05:00LabFit WODs|

Cary CrossFit WOD 1.17.22

3 Position Squat Snatch – 5 Sets E2MOM:
1st Rep: From Floor
2nd Rep: Hang AK
3rd Rep: Hang BK

Back Squat 2×8, 2×6, 2×4 E2MOM (Building up to 75-80%)

For Time: (9’ Cap)
30 Double-Unders
30 SA KB Snatch
30 DUs
30 SA KB Cleans
30 DUs
30 SA KB […]

2022-01-16T18:00:13-05:00Cary CrossFit WODs|

Performance Fitness Endurance 1.17.22

3 Rounds: (Warm-up Pace)
150m Row
10 Tabletop Bridges
5e Cossack Squat Shifts

Dynamic Stretches

4 Rounds for Time: (12’ Cap)
8 DB-Facing Burpees
12 SA DB Hang Snatches
16 SA DB Side Lunges (8e)
20 Ab Mat Sit-ups

Rowing Intervals:
E2MOM x 5: 20/15 Cal Row

Midline Stability – 3 Sets
15e […]

2022-01-16T18:35:37-05:00Endurance WODs|

Performance Fitness Endurance 1.15.22

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

20′ Partner AMRAP
50 Wall Ball Partner tosses (standing facing each other, squat then toss over to partner)
50 Wall Ball Partner Ab Mat sit ups (seated facing each other, sit up and toss across)
50 […]

2022-01-14T18:30:18-05:00Endurance WODs|

Cary CrossFit WOD 1.15.22

SL KB RDL 2x7e, 3x5e
Tempo Ring Dips 5×4-6 (@ 3-2-1-0)

Partner WOD
10 Rounds for Time: (15’ Cap)
10 SA DB Ground to OH (40/25#)
10 Burpees
100yd Shuttle Run

Rx+ (50/35) + Super Burpees

(Alternate after each round. Each partner performs 5 rounds.)

2022-01-14T14:02:42-05:00Cary CrossFit WODs|

Cary CrossFit WOD 1.14.22

Hang Power Clean 2×7, 2×5, 2×3 E2MOM

Open 16.3
7’ AMRAP:
10 Power Snatch (40/29kg)
3 Bar Muscle Up

Arm Farm
Partitioned any way:
30 KB Upright Rows
30 Band Straight-arm Pull-downs

Partitioned any way:
30 KB Horn Curls
30 Band Tricep Push-downs

2022-01-13T08:35:14-05:00Cary CrossFit WODs|

Performance Fitness Endurance 1.13.22

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

3 Rounds – Straight though
30″ on/30″ off
1. Bike
2. Hurdle Hops
3. Burpees
4. Shoulder Tap Push Ups
5. Abmat Situp
6. Shuttle Run on Track
7. Plate Thruster
8. MB Slams
9. MB Toe Touches
10. Sled Push

2022-01-12T15:08:09-05:00Endurance WODs|
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