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Performance Fitness Endurance 5.11.22

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

Rotate Through 2x 40″ on/20″ off
Plate Thruster
Jump Rope
Slider Pikes
Bike Sprint
DB Burpee to Bent Over Row
(Everyone finishes on 600m Run after 2 rounds completed)

Rotate Through 2x 40″ on/20″ […]

2022-05-10T11:12:36-04:00Endurance WODs|

Cary CrossFit WOD 5.11.22

Back Squat Waves 7, 5, 3, 7, 5, 3
(2nd Wave of 7/5/3 should be heavier than the 1st.)

Ring Push-ups / Ring Dips 4×6-10
Staggered BB RDL 3x6e

8’ AMRAP
4 Hang Power Cleans (40/29kg)
6 Burpees over the bar
8 Front Squats

Rx+ (50/35kg) + […]

2022-05-10T11:06:40-04:00Cary CrossFit WODs|

Performance Fitness Strength 5.11.22

Tempo Back Squat 5×5
(3 seconds down, 2 second pause, fast on way up – choose a weight where you can keep tempo as well as proper form throughout)

OH Press 4×8
Wtd. Plank 3×30”

Bent Over Rows 3×12
Slider Hamstring Curls 3×10-15

2022-05-10T11:09:50-04:00Strength WODs|

Performance Fitness Endurance 5.10.22

3 Rounds Warm up pace
1’ Bike
8 Good Mornings
12e Mountain Climbers

4x on 3:30 Interval
300m Run
20 BW Squats
10 Shoulder Tap Push ups (tap ea. side + pushup = 1)

4x on 2′ Interval
60 Jump Rope
16 Plate OH Walking Lunges
12e Plate Russian […]

2022-05-09T13:48:45-04:00Endurance WODs|

Cary CrossFit WOD 5.10.22

Floor Press 2×10, 2×7, 2×5

KB Swings 4×8-10 (Challenge the load)
Pallof Hold 4×20” each side

40” on/20”off x 4 Rounds
1. AMRAP SA DB Hang Snatch
2. AMRAP Bike Calories

Rx (40/25)
Rx+ (50/35)

Score: Total Reps

2022-05-09T19:08:31-04:00Cary CrossFit WODs|

Performance Fitness LabFit 5.10.22

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

Speed Development
Resisted Crossover Sprint 2x10yd/Side
Resisted Shuffle 2x10yd/side
Shuffle to Sprint 2×5+10yd/side

Power Development – 4 Sets
4e Skater to Rotational Bound
5e ½ Kneeling MB Shot Put (with a partner)

Accessory Strength – 3 Sets
10e […]

2022-05-09T12:16:12-04:00LabFit WODs|
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