Cary CrossFit Competitors WOD 4.13.14
MAX WEEK
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Cary CrossFit Competitors WOD 4.11.14
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Read More →Cary CrossFit Competitors WOD 4.9.14
MAX WEEK
Read More →Cary CrossFit Competitors WOD 3.28.14
Open WOD 14.5(rest 10-15′ before transition)
Front Squats:7×3
10×30″ sec. On/ 30 sec. Off for(try and keep 85-90% effort each interval)
Sunday
Re-do open WOD 14.5( DB snatch 5×2 each arm for daily max if not doing 14.5 again)
10x100m …
Read More →Cary CrossFit Competitors WOD 3.26.14
15′ EMOM 1 rep Hang Snatch: First 7 minutes use 80%, last 8 minutes use 90%
3″ below the knee pause clean:8×1
Strict press:5×5
60 pistols for time
14′ AMRAP
10 deadlift @225/135
10 burpees over the bar
40m walking lunges
Cary CrossFit Competitors WOD 3.23.14
Open WOD 14.4(rest at least 10-15′ Before moving to next thing) If happy with score, do 5×2 each arm DB snatch daily max
Partner WOD
20′ AMRAP
40m Sled Pushes 2 reds/red and black
10 Thrusters 135/95
*While one partner …
Cary CrossFit Competitors WOD 3.21.14
Open WOD 14.4 (rest at least 10-15′ Before moving to next thing)
Snatch Grip Deadlift: 6×3
GHD sit ups: 5×10
Read More →Cary CrossFit Competitors WOD 3.19.14
Snatch: 10×1 daily max
3 TNG clean: Daily max
Back Squat:3×8 across at same weight
3×8 HSPU *Make strict if possible*add deficit if possible
20′ EMOM
Odd: 15 Wallballs
Even:3 power cleans 135/95 and 1 muscle up or 3 …
Cary CrossFit Competition Team WOD 3.9.14
Open WOD 14.2(unless happy with score) if happy then do Strict press:5×5
12′ EMOM:even 5+5 front rack lunges 155/115 odd 15 pull-ups
Tabata fun: (Rest 1′. Between exercises)
Tabata push-ups
Tabata squats
Tabata V-ups
Tabata KB swings(24/16).
Cary CrossFit Competition Team WOD 3.7.14
Open WOD 14.2(rest at least 10-15′ Before moving to deadlifts)
Deadlift:7×3(
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