Cary CrossFit WOD 9.16.21

5’ AMRAP:
15 MB Slams
10 Abmat Sit-ups

Rest 2’

5’ AMRAP:
3 Wall Walks
6/4 Calorie Bike

Rest 2’

5’ AMRAP:
12 Plyo Lunges (total reps)
10 Push-ups

Body Armor – Partitioned any way:
30 Straight Bar Curls
40 BB BO Rows
50 Band Tricep Pushdowns

2021-09-13T09:36:31-04:00Cary CrossFit WODs|

Cary CrossFit WOD 9.15.21

Back Squat 3×5 3×3 (Building up to ~80-85%)

Rotating EMOM x 3 Rounds:
1. AMRAP Calorie Row
2. AMRAP Hang Power Clean (40/29kg)
3. Rest

Rx+ (50/35kg)

Score= Total Reps

Body Armor:
Dragon Flags 5,4,3,2,1
Bentover IYT 4×5

2021-09-14T10:15:24-04:00Cary CrossFit WODs|

Cary CrossFit WOD 9.14.21

Split Jerk E2MOM 2×3 2×2 2×1

For Time: (18’ Cap)
600m Run
50 Wallballs (20/14)
40 Box Jumps (24/20)
30 Pull-ups
20 Devil’s Press (2×40/25)

Rx+: Devil’s Press (2×50/35)
Beat the Coach: 12:30 Rx+

2021-09-12T18:41:46-04:00Cary CrossFit WODs|

Cary CrossFit WOD 9.11.21

Banded Deadlifts 6×4 E2MOM

“Always Remembered”
18′ AMRAP; In teams of 2:

Buy-in: 2001m Row

Remaining time, AMRAP:
9 T2B
11 BB Complexes (50/35kg)

*BB Complex: Deadlift + Hang Power Clean + Front Squat + Push Jerk*
Work can be split between partners; one person works at a […]

2021-09-08T14:52:23-04:00Cary CrossFit WODs|

Cary CrossFit WOD 9.10.21

KB Front Rack Box Step-up 4x6e (Arm holding KB is same as stepping leg)
Ring Row 4×12 (Elevate feet for more of a challenge)

3’ AMRAP x 3 Rounds with 1′ Rest between Rounds
3 Power Cleans (40/29kg)
6 Push-ups
9 Air Squats

*Pick up where […]

2021-09-09T18:42:47-04:00Cary CrossFit WODs|

Cary CrossFit WOD 9.9.21

E3MOM Complete x 3
10/8 Calorie Row or Bike + 50 Double Unders
(Use this time to practice the skill up to 1 min of work OR pick a challenging number of DU)

10’ AMRAP:
300m Run
10 DB Snatch (5e)
5 Burpees

Rest 2’

10’ AMRAP
0:30 […]

2021-09-03T13:50:26-04:00Cary CrossFit WODs|
Go to Top