Posts in the Category: WODs

Cary CrossFit WOD 1.27.21

By Posted in - Cary CrossFit WODs on January 26th, 2021 0 Comments

Back Squat 2×7, 3×5 (Build to ~80% of 1RM for last 1-3 Sets)

Midline Stability – 3 Sets:
10e Reverse Plank March
10e Straight Arm Side Plank Leg Lifts

AMRAP 60” on/30” off
1. Hang Power Cleans (40/28kg)
2. Bar-Facing Burpees
3. …

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Performance Fitness Endurance 1.26.21

By Posted in - Endurance WODs on January 25th, 2021 0 Comments

3’ Jump Rope
3’ Row
Dynamic Stretches

For Time: (10’ Cap)
300/250m Row
20yd Single DB Walking Lunge (40/25#)
10 DB Turkish Get-ups (40/25#)
20yd Single DB Walking Lunge
300/250m Row

7’ AMRAP
10 Alt. SA DB Cluster (40/25#)
20 Ab Mat Sit-ups
30 Single-Unders

3’ Rest

7’ AMRAP
10 …

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Performance Fitness LabFit 1.26.21

By Posted in - LabFit WODs on January 25th, 2021 0 Comments

8’ Dynamic Warm-up (Multidirectional Locomotion + Dynamic Stretches)

Test Broad Jump – 3 Attempts (Measure in meters)

Agility Development:
Partner Mirror (Alternate between leader & mirror each set)
5×10” on/50” off Inverted T-Formation (4yd spacing)
5×10” on/50” off Double-V Formation …

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Cary CrossFit WOD 1.22.21

By Posted in - Cary CrossFit WODs on January 21st, 2021 0 Comments

Power Snatch + OH Squat 5×3+3 (E2MOM)

Floor Press 2×5, 2×4, 2×3
Pull-ups 5×5 (Completing AMRAP as Strict Chest-to-bar)

7’ AMRAP
3-6-9-12-15… (+3/Round)
KB Swings (24/16kg)
Burpees

Rx+: 32/24kg KB, Super Burpee

Score = Last round completed (multiple of 3) + Reps

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