Posts in the Category: WODs

Cary Crossfit WOD 8.17.19

By Posted in - Cary CrossFit WODs on August 16th, 2019 0 Comments

1 set x5 Floor press warm up
EMOM x4 each
1. Floor Press x5
2. Ring Pullup x6-8
3. Handstand Hold/shoulder tap x30s

Goblet Lateral Lunge 3x6e
Plate Straight Leg Sit ups 3×12

12’ Amrap
300m Run
20 Wall Balls (20/14lbs)
10 Super Burpees

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Performance Fitness SwOly 8.16.19

By Posted in - SwOly WODs on August 15th, 2019 0 Comments

Snatch 3×2, 2×1 (working to heavy single (85-90%))
Snatch 4×1 @ weight

Deficit Snatch Pulls 4×2 (stand on 20k Plate)

Incline Bench Press x6,4,4,2
Seated Band Rows 4×10
Band Pull aparts 4×10

BB Reverse Bicep curl 2×12
Wtd. sit up 2×15 …

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Cary Crossfit WOD 8.13.19

By Posted in - Cary CrossFit WODs on August 12th, 2019 0 Comments

8’ Handstand Practice
(Keep working HSPU strength, or practice new skill – walking, balancing, etc.)

BB Reverse Lunge 4x6e
SA DB Row 4x8e

Rx
9′ Cap
2-4-6-8-10.. etc
SA Devil’s Press (40/25lbs)(total reps)(video link)
Box Jump (24/20″)
75 Jump Rope between rounds

Rx+
9′ Amrap
7 …

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