Posts in the Category: Cary CrossFit WODs

Cary CrossFit WOD 3.20.20

By Posted in - Cary CrossFit WODs on March 19th, 2020 0 Comments

Thruster 7, 5, 3
Building from light to moderate load. Focus on movement efficiency.

“Fran” (Benchmark WOD – Record for ZP)
For Time: (12’ Cap)
21-15-9
BB Thrusters (44/30kg)
Pull-ups

Facility Records:
Mike Young 2:43
Lauren McGowan 3:25

Scaling options:
Thrusters – scale load
Pull-ups – …

Read More →

Cary CrossFit WOD 3.17.20

By Posted in - Cary CrossFit WODs on March 16th, 2020 0 Comments

15’ Build to Power Clean 1RM

Tempo Ring Dips (3s Ecc. + 3s Pause @ bottom) 4×3-6
Tempo Chin-ups (3s Pause @ top + 3s Ecc.) 4×3-6

For Time (10’ Cap)
Buy-in: 50 Double-Unders (100 Singles)
21-15-9
KB Swings (24/16kg)
Burpees
Cash-Out: 50 …

Read More →