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Performance Fitness LabFit 6.21.22

12’ Dynamic Warm-up

5-10-5 Agility Test (Record results)
2 Warm-up Reps (1 per side)
2 Attempts/side

Strength & Power Development:
Landmine Clean & Press 4x6e
MB Vertical Throw 4×5

Conditioning Circuit – 2×20” on/20” off (60” between sets)
1. Skater Bounds
2. MB Punch Slams
3. Tuck Jumps
4. MB Rotational […]

2022-06-19T09:22:56-04:00LabFit WODs|

Cary CrossFit WOD 6.21.21

Gymnastics Development
Ring Dips 5×6-10
Toes to Bar 5×6-10

Rowing Intervals – E3MOM x 5 Sets:
500/400m Row
(Score = Slowest time)

Midline Stability – 3 Sets
15 Seated Pike Leg Lifts
15e Seated Bicycle Twists
10e Banded Pallof Press

2022-06-20T14:28:29-04:00Cary CrossFit WODs|

Performance Fitness Endurance 6.21.22

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

Rowing Intervals
For Time: (16’ Cap)
1000m Row
Rest 2:00
750m Row
Rest 1:00
500m Row

Target time:
Men: 11-12’
Women: 12-14’

15’ Rotating EMOM
1. 12 Plate Snatches
2. 16 Skater Jumps
3. 20 Toe-Touches
4. 16 Alt. SA KB Cossack Squat
5. 12 Plank Jump-ins, […]

2022-06-19T09:25:56-04:00Endurance WODs|

Performance Fitness Endurance 6.20.22

3 Rounds (Warm-up Pace):
1’ Bike
10 SL RDL (5e)
10 Thoracic Bridges (5e)
10 Straight-Leg Sit-ups

Dynamic Stretches

30” on/30” off x 4 rounds
1. DB Thrusters
2. Push ups
3. Bike / Row / Ski
4. Burpee over Hurdle
5. MB Slams

Core – Coach’s Choice

2022-06-16T12:47:26-04:00Endurance WODs|

Cary CrossFit WOD 6.20.21

15’ to build to a 1RM Clean (Benchmark)

For Time: (13’ Cap)
4 Rounds for Time:
5 Shoulder to Overhead
6 Super Burpees over Bar
Directly into…..
4 Rounds for time:
5 Shoulder to Overhead
40 Double Unders

Rx (50/35kg)
Rx+ (60/45kg)

Core – Coach’s Choice

2022-06-19T09:17:14-04:00Cary CrossFit WODs|

Performance Fitness Endurance 6.18.22

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

For Time: (30’ Cap)
300m *Weighted* Run
Then, 4 Rounds:
9 Push-ups
12 *Weighted* Squats
15 Sit-ups

300m *Weighted Run
Then, 3 Rounds:
9 Push-ups
12 *Weighted* Squats
15 Sit-ups

300m *Weighted Run
Then, 2 Rounds:
9 Push-ups
12 *Weighted* Squats
15 Sit-ups

*Weighted movements should be […]

2022-06-16T12:38:34-04:00Endurance WODs|

Cary CrossFit WOD 6.18.22

Turkish Get-ups 3x3e 3x2e

4’ on/2’ off x 2 Rounds:
10 Deload Push-ups
15 Ab Mat Sit-ups
20yd Sled Push (25/10kg)
(10yd out/10yd back)

Rest 4’

4’ on/2’ off x 2 Rounds:
5 Pull-ups
10/8 Calorie Machine
14 SA DB Clean (40/25)

2022-06-17T09:20:00-04:00Cary CrossFit WODs|
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