Posts By: Cary CrossFit

Performance Fitness Endurance 6.6.19

By Posted in - Endurance WODs on June 5th, 2019 0 Comments

10′ Dynamic Warm up

For Time..
1000/800m Row
1 mile/.8 mile bike
200 Jump Rope Contacts (100 Doubles)
750/600m Row
.7/.6 mile bike
150 Jump Rope (75 Doubles)
500/400m Row
.5/.4 mile bike
100 Jump Rope (50 Doubles)
250/200m Row
.3/.2 mile bike
50 Jump Rope (25 Doubles)

Coaches …

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Cary Crossfit WOD 6.4.19

By Posted in - Cary CrossFit WODs on June 3rd, 2019 0 Comments

Clean Pull + Power Clean 6×2+1 (work up to heavy clean – 85-90% given the fatigue from pulls)

10’ Pullup Practice (kipping, strict, CTB, Muscle up)(1 set every ~90″)

12’ Partner Amrap
15 Super Burpees
15 Front Squats (50/35kg)
15 …

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Performance Fitness Endurance 6.3.19

By Posted in - Endurance WODs on June 2nd, 2019 0 Comments

2 Lap Jog
3′ Jump Rope
Dynamic Stretches

Intervals:
3 Rounds 1″ on /30″ off
Rower
DB Burpee to Thruster

90″ Rest

3 Rounds 45″ on/25″ off
Bike
Hollow Rock
Pushup + Slider pike

90″ Rest

3 Rounds 30″ on/20″ off
20m Turf Shuttles
Rocket Jump
Bicycle Twist

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