Posts in the Category: Cary CrossFit WODs

Cary Crossfit WOD 6.25.19

By Posted in - Cary CrossFit WODs on June 24th, 2019 0 Comments

6’ Double Under Practice

“Katie”
21-15-9
KB Swings (24/16kg)
Deload Pushups
*KB Swings finish standing tall w/ straight arms at eye level.
*Strict Deload pushups unless purposely scaling. Chest and thighs come off the ground at the same time. Toes stay …

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Cary Crossfit WOD 6.19.19

By Posted in - Cary CrossFit WODs on June 18th, 2019 0 Comments

Snatch 6×2

BB Hip Thrust 4×8
Choice Handstand practice 4x challenge (choose something to work on and complete a challenging set or several attempts)

9’ Amrap
Rx
12 Alt. DB Snatches (40/25lbs)
12 SA DB OH Lunges
80 Jump Rope Contacts

Rx+
9 Power …

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Cary Crossfit WOD 6.15.19

By Posted in - Cary CrossFit WODs on June 14th, 2019 0 Comments

BB Floor Press x6,5,4,3,3

Handstand Holds 4×30-40s (chest to wall for challenge)
BB Hip Thrust 4×10

Intervals 2x 2′ on/ 1′ off
Run 300m, then amrap in remaining time..
1. Bike Cals
2. DB Clean (40/25lbs) (2 DB’s, touch ground and …

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Cary Crossfit WOD 6.14.19

By Posted in - Cary CrossFit WODs on June 13th, 2019 0 Comments

Snatch Balance + OH Squat 5×1+2

KB Front Rack Lunges 4x7e (2 KB’s)
Extended Planks 4x25s

Rx
For Time (10’ Cap)
20/16 Cal Row
20 Shoulder to OH (45/30kg)
20 Pullups
20 Back Squats
20 Ab Mat Sit ups
Repeat all exercises with 10 reps …

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