Performance Fitness Endurance 4.18.24

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

3’ On / 1’ Off x 4 Rounds
300m Run
Remaining Time AMRAP SA Devil’s Press

3’ On / 1’ Off x 4 Rounds
300m Row
Remaining Time AMRAP DB Clean and Press
(Single DB; […]

2024-04-17T10:14:42-04:00Endurance WODs|

Performance Fitness Strength 4.17.24

Back Squat 2×5, 2×3, 2×2 (Building to 88%+ of 1RM)

SA DB Shoulder to OH 3x12e
(Strict Press to Failure, followed by Push Press for remaining reps. Increase weight if you get more than 8 reps of strict press.)

Trapbar or KB […]

2024-04-16T15:31:15-04:00Strength WODs|

Cary CrossFit WOD 4.17.24

Back Squat 2×5, 2×3, 2×2
(Build to 88%+ of 1RM)

½ Kneeling DB OVH Press 3x6e
KB Gorilla Row 2x8e

30” on/30” off x 3 Rounds:
1. AMRAP Row Cals
2. AMRAP Box Jump-Overs (24/20”)
3. AMRAP Wall balls (20/14)

Score = Total Reps

2024-04-16T15:34:24-04:00Cary CrossFit WODs|

Performance Fitness Endurance 4.16.24

2 Rounds Warm up Pace:
300m Row
300m Run
20 BW Squats

Dynamic Stretches

12’ AMRAP
10 DB Plank Rows (5e)
10 KB DL HP
12/9 Calorie Bike

Rest 3’

12’ AMRAP
10 KB Plank Pull Across
10 Wallballs
75 Single-Unders

Midline Stability – 3×20” on/15” off
1. Alt. SL Bridge
2. Side […]

2024-04-15T14:14:11-04:00Endurance WODs|

Performance Fitness LabFit 4.16.24

12’ Dynamic Warm-up

5-10-5 Agility Test (Record results)
2 Warm-up Reps (1 per side)
4 Attempts (2 per side)

Power & Strength Development:
Landmine Clean & Press 4x5e
MB Skater Jumps 4x5e

Partner MB Throws:
MB Roll-back Sit-up Throw 3×10
ISO Lunge MB Side Scoop Toss 3x7e

2024-04-15T14:11:43-04:00LabFit WODs|

Cary CrossFit WOD 4.16.24

10’ Skill Development EMOM
1. 6-12 Toes-to-Bar
2. AMRAP Double-Unders (Cap at 30 Reps)

For Time: (12’ Cap)
3 Rounds:
3 Power Snatches
6 OH Squats
9 Abmat Sit-ups
Then, 3 Rounds:
3 Power Cleans
6 Thrusters
9 Abmat Sit-ups

Rx = 40/29kg
Rx+ = 50/35kg

Midline Stability – 3 Sets
10+10e Side Plank […]

2024-04-15T13:59:44-04:00Cary CrossFit WODs|
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