Posts By: Cary CrossFit

Performance Fitness Endurance 6.29.20

By Posted in - Endurance WODs on June 28th, 2020 0 Comments

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

Running Intervals
3 Rounds:
40” on/30” off
30” on/30” off
20” on/30” off

Intervals:
3 Rounds – 30” on/30” off
1. Box Jumps
2. Alt. SA KB Row
3. Straight Leg Sit-ups
4. KB DL HP
5. Dive-Bomber Push-ups
6. …

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Performance Fitness Endurance 6.26.20

By Posted in - Endurance WODs on June 25th, 2020 0 Comments

3 Rounds – Warm-up Pace
Skip to Curb, Jog Back
10 BW Good Mornings
10 BW Squats
10e Shoulder Taps

Dynamic Stretches

8’ AMRAP
10 Box Jump-overs
10 KB DL HP (24/16kg)
15e Bicycle Twists

2’ Rest

8’ AMRAP
10 Skater Jumps
10 KB Swings (24/16kg)
15e Mtn. Climbers

General …

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Cary CrossFit WOD 6.25.20

By Posted in - Cary CrossFit WODs on June 24th, 2020 0 Comments

Strength
Back Squat 2×6, 3×4
L Pull-up / Sit-position Pull-up 4×5-8

BB OH Press 2×8, 2×5
SL Hip Bridge 3×10-15e

Conditioning – Beat the Coach Challenge #31
4’ AMRAP:
6 Push-up Jump-ins
9 Butterfly Sit-ups
12 Reverse Lunges

Score to beat: 5 + 2 (John …

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Performance Fitness Endurance 6.24.20

By Posted in - Endurance WODs on June 23rd, 2020 0 Comments

5’ Multidirectional Locomotion
5’ Dynamic Stretches
5’ Sprint Drills

Running Intervals
3 Rounds:
1. Run 40”/Rest 60”
2. Run 30”/Rest 60”
3. Run 20”/Rest 60”
*Pace should progressively increase as the interval length decreases.

Midline Stability
3 Rounds – 45” on/15” off
1. KB Turkish Get-up …

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Cary CrossFit WOD 6.23.20

By Posted in - Cary CrossFit WODs on June 22nd, 2020 0 Comments

Strength
Power Clean + Front Squat + Push Jerk
3×2+2+2, 3x2x(1+1+1)

Conditioning
12’ AMRAP
10 Alt. SA KB Row
10 Alt. SA KB Swing to Goblet Squat
10 Burpees over the KB

Rx = 24/16kg

Midline Stability
3 Rounds: 0:30 on/0:10 off
1. Dead Bugs
2. Reverse …

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