Posts in the Category: WODs

Cary Crossfit WOD 5.23.19

By Posted in - Cary CrossFit WODs on May 22nd, 2019 0 Comments

Squat Clean + Front Squat 4×2+2, 2×1+2

10’
Pullup Practice
(practice kipping, or CTB, or Muscle up)
(try a set every 1:00 to 1:30, depending on how many reps)

15’ Amrap
300m Row
15 SH. To OH
300m Run
15 Hang Cleans

Rx = 45/30kg
Rx+ …

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Performance Fitness Endurance 5.22.19

By Posted in - Endurance WODs on May 21st, 2019 0 Comments

2 Lap Jog
4′ Double Under Practice
Dynamic Stretches

If necessary split group between two 8’ circuits

8’ Amrap
250m Row
10 Super Burpees
10 Box Jumps

Rest 2′

4x300m Run on 2′ Interval

Rest 2′

If necessary, split group between two 6’ circuits

6’ Amrap
10/8 cal …

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Performance Fitness Endurance 5.20.19

By Posted in - Endurance WODs on May 19th, 2019 0 Comments

3 Rounds WU Pace:
300m Row
20 Jumping Jacks
15 Squats
10 Good mornings

Dynamic Stretches

Tabata Row/Bike (8×20″ on/10″ off)

Rest 2′

Tabata Bike/Row (whichever wasn’t done the first time)

2 Rounds:
40″on/20″off
Plate Thruster
MB Lying to Standing
Plate walking lunge w/ twist
MB Push Ups …

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