Posts By: Cary CrossFit

Performance Fitness Endurance 4.24.21

By Posted in - Endurance WODs on April 23rd, 2021 0 Comments

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

Partner Shuttle Run Relay:
For Time: (16’ Cap)
10 Rounds:
100yd Progressive Shuttle Run* (5-10-15-20yd)
Check Clock & Rest 2:00
10 Rounds:
100yd Progressive Shuttle Run
*(Alternate with partner from round …

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Cary CrossFit WOD 4.22.21

By Posted in - Cary CrossFit WODs on April 21st, 2021 0 Comments

Max Pull-ups Test (Benchmark. Score for today.)

20’ AMRAP
E5MOM: 1K/0.8K Echo Bike (or 0.6/0.5 mile Keiser Bike)
In remaining time, AMRAP
15 Ab Mat Sit-ups
20 KB Swings (24/16kg)
25 Double-Unders (50 Single-Unders)

(Bike should take ~1:30-1:45. Pick-up where you …

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Performance Fitness Endurance 4.22.21

By Posted in - Endurance WODs on April 21st, 2021 0 Comments

3 Rounds Warm up pace:
100 jump rope
6e lunges
8 Good mornings
10e Shoulder Taps
Dynamic Stretches

12′ AMRAP
2-4-6-8-10…
Bike Calories
Plate Snatches (15/10kg)
Box Jump Over (24/20”)

12′ AMRAP
2-4-6-8-10…
Row for distance (x50 = meters)(100-200-300..)
Deload Push-ups
Plate Overhead Walking Lunge (ea.) …

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Cary CrossFit WOD 4.21.21

By Posted in - Cary CrossFit WODs on April 20th, 2021 0 Comments

“Crossfit Total”
For Max Total Load:
1RM Back Squat
1RM Strict Press
1RM Deadlift

For each lift:
4’ for Warm-up sets.
4’ for 3 attempts to hit heaviest single rep possible (misses count as attempts).
Each 4’ interval starts without delay after the …

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Performance Fitness LabFit 4.20.21

By Posted in - LabFit WODs on April 19th, 2021 0 Comments

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

Change of Direction Development
Shuttle Run 4×5+5+10yd (2R/2L)
Test 5-10-5 Shuttle: (Benchmark)
2 Practice reps (L/R)
4 Timed reps (2L/2R)

Power & Strength Development
A. On 2:30 Interval:
Trap Bar Jump 2×5, …

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Cary CrossFit WOD 4.20.21

By Posted in - Cary CrossFit WODs on April 19th, 2021 0 Comments

KB Turkish Get-ups 3x2e, 3x1e

“Carol of the Dumbbells”
For Time: (15’ Cap)
30 SA DB Hang Snatches (40/25#)
600m Run
30 SA DB Hang C&J
600m Run
30 SA DB Thrusters

Time to beat: 9:27 Rx (Alex Penner)

Midline Stability – 3 Sets:
12 …

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