Cary Crossfit WOD 12.15.18
Power Clean 2×3, 2×2, 2×1
BB Reverse Lunge 4x6e
SA OH Press 4x8e
5 Rounds for Time
15/12 Cal Row
15 Plate Thrusters (20/15kg)
15 V-ups
Posts in the Category: Cary CrossFit WODs
Cary Crossfit WOD 12.14.18
Deadlift 5×4
Handstand Shoulder Taps 4x10e (or Handstand Walk Practice)
SA DB Row 4x10e
10’ Amrap
200m Run
20 Goblet Squats (24/16kg)
20 Ab Mat Sit ups
Cary Crossfit WOD 12.13.18
Snatch w/ pause at knee 3×3
Snatch 2×2, 2×1
For time – Split up reps/mix and match as needed
60/50 Cal Row
50 Alt. DB Snatch (40/25lbs)
40 Box Jumps (24″/20″)
30 Toes to Bar
20 Pushups
Coaches choice core Series if time
Read More →Cary Crossfit WOD 12.12.18
BB Thrusters 5×3 working up AHAP cycling reps
Push Jerk 3×2 working up from that weight and above
Contralateral 2 limb Plank hold 3x15s each
Goblet Side Squat 3x6e (work on depth)
5 Rounds for Time
20 Dubs (50 singles)
10 …
Cary Crossfit WOD 12.11.18
Back Squat 3×4 Building up, 2×6 @ 82-85%
Strict Pullup 4x Max Reps (add weight if more than 10 reps per set)
Band Facepulls 2×15
Hollow Rock 2x40s
Rx
12’ Amrap
200m Row
10e Plate OH Walking Lunge (15/10kg)
15e Plate Russian Twist
Score …
Read More →Cary Crossfit WOD 12.10.18
Squat Clean 2×3, 2×2, Building up
4×1 on 30” As heavy as possible without failing
Handstand Pushup 4x Max Reps (as many as you can strict before kipping)
BB RDL 2×8, 2×6
Alt. EMOM x8 Rounds (4 each)
Front Squat …
Cary Crossfit WOD 12.8.18
Clean Complex 7×2+2+2 on 90”
Clean Pull + Power Clean + Front Squat
BB Bulgarian Split Squat 2x8e, 2x6e
DB SA OH Press 4x8e
5 Rounds for Time
15/12 Cal Row
15 Plate Thrusters (20/15kg)
15 Ab Mat Sit ups
Cary Crossfit WOD 12.7.18
Deadlift 5×5
Handstand Shoulder Taps 4x8e (Go chest to wall. Modify to holds if needed. Option to scale up to Handstand walking practice)
Ring Row 4×10
10’ EMOM
4 Power Cleans (Rx = 60/40kg) (Rx+ = 80/55kg)
Max Reps Toes …
Cary Crossfit WOD 12.6.18
Snatch Pull + Hang Power Snatch + Hang Squat Snatch 6×1+1+1
Kelly (25’ Cap)
50-40-30-20-10
BW Squat
Pushup
V-up
BW Squats to WB for depth. Pushups to EZ button or Ab mat (no worming – modify to knees instead). Make sure …
Read More →Cary Crossfit WOD 12.5.18
5’ Double Under Practice
Push Jerk 5×2 (keep it a jerk, no push pressing the heavy sets)
BB Hip Thrust 4×10 (back against bench or Wall Ball)
DB Bent Over Row 4×10
8’ Amrap
Rx
50 Jump rope (20 Double Unders)
5 …
