Posts in the Category: WODs

Performance Fitness LabFit 4.13.21

By Posted in - LabFit WODs on April 12th, 2021 0 Comments

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

Change of Direction Development
Cut back to Sprint 4×5+10yd (2L/2R)
Sprint, Cut back, Sprint 4×5+5+10yd (2L/2R)
Pro Agility Shuttle 4×5+10+5yd (2L/2R)

Power & Strength Development
A. On 2:30 Interval:
Trap …

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Cary CrossFit WOD 4.13.21

By Posted in - Cary CrossFit WODs on April 12th, 2021 0 Comments

“Troy” (Benchmark)
3 Rounds For Time: (15’ Cap)
500/400m Row
21 Wall Balls (20/14#)
12 Toes to Bar

Facility Records:
Men: 10:30 (Kyle Leggett)
Women: 12:39 (Eva Krcmarik)

Body Armor
Rower Pikes / Knee Tucks 3×12
MB Russian Twists 3x15e

DB Bicep Curls 3×15
DB OH Tricep …

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Cary CrossFit WOD 4.12.21

By Posted in - Cary CrossFit WODs on April 11th, 2021 0 Comments

Squat Clean & Jerk 2×3, 2×2, 2×1 (E2MOM)

Chin-ups (3s Pause @ top) 4×4-7
Split Squat 4x5e

For Time: (10’ Cap)
10 Devils Press 2x(40/25#)
20 Box Jump-Overs (24/20”)
10 Devils Press
20 Box Jump-Overs (24/20”)
10 Devils Press

Beat the Coach: 4:14 Rx …

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Cary CrossFit WOD 4.10.21

By Posted in - Cary CrossFit WODs on April 9th, 2021 0 Comments

Front Squat 2×5, 3×3

Pendlay Row 3×12
DB Side Lunge 3x8e

For Time: (15’ Cap)
20/15 Bike Cals
…Straight into:
4 Rounds:
15 Ab Mat Sit-ups
10 Hang Power Cleans (40/28kg)
…Straight into:
20/15 Bike Cals

Rx+: 20 Ab Mat Sit-ups, 50/35kg BB

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Performance Fitness Endurance 4.8.21

By Posted in - Endurance WODs on April 7th, 2021 0 Comments

3’ Jump Rope
3’ Row (Easy Pace)
Dynamic Stretches

2K Row Time Trial
Facility Records:
Men: 6:23 (Zach Krish)
Women: 7:44 (Lauren Socha)

7’ AMRAP
12 SA DB Hang Snatch
16 Ab Mat Sit-ups
30 Double-Unders (or 60 Singles)

Straight into…

7’ AMRAP
12 Plank Jump-ins, Side to …

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Cary CrossFit WOD 4.8.21

By Posted in - Cary CrossFit WODs on April 7th, 2021 0 Comments

15’ Skill Development EMOM:
1. 5e SA KB Snatch
2. 5-10 Kipping Pull-up Variation
3. AMRAP Double-Unders (Cap at 30 reps)

For Time: (15’ Cap)
300m Run*
16-12-8:
SA KB Cleans (24/16kg)
Sit-Throughs
300m Run
16-12-8:
KB Swings (24/16kg)
V-ups
300m Run

*Inclement weather substitute = 1K/0.8K Bike

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