Posts in the Category: Advanced WODs

Cary CrossFit Advanced WOD 8.4.13

By Posted in - Advanced WODs on August 4th, 2013 0 Comments

Weigh-in prior to Deadlift…

12′ to find Deadlift Max

Score = Weight lifted divided by bodyweight

12′ AMRAP (count reps)
10 Back Squats (70kg/45kg)
15 Pullups

Final Score = Total reps from AMRAP x Score from Deadlift

On the 4 minute interval …

Read More →

Cary CrossFit Advanced WOD 7.7.13

By Posted in - Advanced WODs on July 7th, 2013 0 Comments

Block Snatch 7×1

Back Squats 5×8 (work to 75%+ of 1RM)
Weighted Pullups 5×4

RDLs 3×10
Hollow Rock 3×30″

10,9,8…2,1 for time
Deadlift (130kg/80kg)
Muscle Up (or 3 Pullups, 3 Pushups)
100m Sprint
Cash Out: 80m BB Front Rack Lunge Walk (60kg/40kg)

Read More →