Cary CrossFit WOD 9.27.22

12’ Rotating EMOM
1. 8-10 BB Floor Press
2. 8-12 T2B
3. 12 DB Box Step-ups (single DB)
4. Rest

For Time: (10’ Cap)
1000m Row
30 Push Press (40/29kg) Rx+(50/35kg)
500m Row

Midline Stability – 2-3 Sets
15 Seated Pike Leg Lifts
12e Side Plank Leg Lifts
10e Marching Hamstring […]

2022-09-26T19:07:17-04:00Cary CrossFit WODs|

Cary CrossFit WOD 9.24.22

Power Clean + Thruster 2×1+7, 2×1+5, 2×1+3

Sled Push 3x20yd
Parallette Push-up + Parallette L-Sit 3×7-10+20″

10’ AMRAP with a partner; alternating full rounds:
10 Alt. SA Devils Press (40/25#)
100yd Progressive Shuttle Run (5-10-15-20yd)

Rx+ = 50/35# DB

2022-09-23T15:43:09-04:00Cary CrossFit WODs|

Cary CrossFit WOD 9.23.22

Strict Press 5×4

4’ AMRAP
3 Power Snatches
6 OH Squats
15 Double-Unders (30 Single-Unders)

Rest 2’

4’ AMRAP
6 Hang Power Cleans
12 Front Rack Lunges
15 Double-Unders (30 Single-Unders)

Rx = 40/29kg BB
Rx+ = 50/35kg BB

Midline Stability – 3 Sets:
8e DB Renegade Rows
12e Side Plank Leg Lifts

2022-09-22T16:05:00-04:00Cary CrossFit WODs|

Cary CrossFit WOD 9.22.22

16’ Rotating EMOM
1. 6e SA KB Snatch
2. 6-12 Kipping Pull-ups
3. 12-15 Hollow Rocks
4. AMRAP Double-Unders (Cap at 40 reps)

10’ AMRAP
10/8 Calorie Machine of Choice
16 Ab Mat Sit-ups
10/8 Calorie Machine of Choice
16 SA DB Push Press (8e)

*Self-select DB loads + Choice […]

2022-09-21T12:24:15-04:00Cary CrossFit WODs|

Performance Fitness Endurance 9.20.22

12’ Dynamic Warm-up (Multidirectional locomotion + Dynamic Stretches)

4 Rounds Per Partner for Time: (16’ Cap)
Partner A: Run 300m
Partner B:
10 KB Goblet Squats
10 KB Horn Rows
10 KB Swings
(Must complete before switching with Partner A)

4′ Rest

8’ Partner AMRAP
Partner […]

2022-09-19T14:22:11-04:00Cary CrossFit WODs|
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