Cary Crossfit WOD 6.18.18
Snatch 3×3, 2×2
OH Squat 5×4
Ring Pullup 4×8-10
SL DB Hip Thrust 4x8e
5 Rounds For Time (8′ Cap)
8 Toes to Bar
16 KB Swings
100m Run
Posts in the Category: Cary CrossFit WODs
Cary Crossfit WOD 6.16.18
DB Snatch 6×4 ea arm
BB or DB Reverse Lunge 4×8
Weighted Pullups 4×4-6
Ring Dip Support Hold 3x20s
Rx
8′ AMRAP
10 Thrusters (40kg/28kg)
200m Run
Rx+
8′ AMRAP
3 Snatches (50kg/35kg)
5 OH Squats
7 Cal Bike
Cary Crossfit WOD 6.15.18
Push Jerk 6×2
Front Squat 5×3
Ring Pushup 4×10
5′ Amrap
5 DB Floor to OH (2×40/25)
7 Super Burpees
9e Russian Twist w/ WB (20/14)
Rest 90″
Repeat 5′ Amrap
Score = Total rounds
Read More →Cary Crossfit WOD 6.14.18
Power Clean 6×2
CrossFit Golf – “The Front 9”
Complete each hole in the fewest amount of sets as possible. Your score for each hole equals the amount of sets it takes you to complete each hole.
You …
Read More →Cary Crossfit WOD 6.13.18
Deadlift 2×4, 2×3, 2×2
Handstand Holds 4×30-40s (chest to wall or free standing for challenge)
Walking Lunges 4x8e
Double Tabata 8x 20″ on/10″ off
Pushup to EZ Button (count lowest round)
“Rest” 3′ – everyone must complete a 300m run …
Read More →Cary Crossfit WOD 6.12.18
Hang Snatch 5×2
BB Strict OH Press 2×8, 2×6
SA Ring Row 4x8e
Wtd Plank 3x40s
12′ Amrap
15 Cal Row
15 KB Swings (24/16)
15 V-ups
Cary Crossfit WOD 6.11.18
Power Clean 5×2
Pistol Squats 4x6e
Chinese Row 4x8e
15-12-9-6-3 (12′ Cap)
Back Squat (70/50kg)
Pullup
Rx+:
Back Squat (90/65kg)
Chest to Bar Pullups
Cary Crossfit WOD 6.9.18
Hang Power Snatch + Hang Squat Snatch 5×1+1
BB Floor Press 5×5
Goblet Lateral Lunges 4x6e
EMOM Ascending until failure (14′ Cap)
1 DB Thruster (2×40/25lbs) + 1 Plate V-up (15/10kg)
2 DB Thruster + 2 Plate V-ups
..etc
Cary Crossfit WOD 6.8.18
Clean Pull 5×3
BB Split Squat 4x7e
DB BO Row 4×10
L-over 3x8e
6’ Amrap
Rx
50 Jump Rope Contacts
10 Alt DB Snatch (40/25)
Rx+
20 Double Unders
6 OH Squats (50/35kg)
Cary Crossfit WOD 6.7.18
10’ Choice Skill practice (DU, Muscle up, Rope Climb, HSPU, Kipping Pullup, etc.)
BB RDL 4×6
Hanging Leg Raises (3 sec eccentric each rep) 4×6
2 x 1′ on / 1′ off
KB Swings (24/16kg)
Calorie Row
DB Lying to Standing …
