Cary CrossFit WOD 7.13.24

EMOM Rotating x4 Rounds (20 mins total)
1. 20yd Sled Push (Moderate weight)
2. 12 SA DB Snatch (6e)
3. 12 DB Cossack Squat (6e)
4. 10/8 Calorie Machine of Choice
5. Rest

Body Armor – 3 Sets
10e SA OH Press
20 Band Face-Pulls

Midline Stability […]

2024-07-12T10:49:53-04:00Cary CrossFit WODs|

Cary CrossFit WOD 7.12.24

BTN Push Press + Overhead Squat 5×3+3

3 Position Power Snatch 5×1+1+1
Hang Snatch (AK) + Hang Snatch (BK) + Snatch (Floor)

4 Rounds for time: (10’ Cap)
8 Deload Push ups
10 Wall Balls (20/14#)
12 Goblet Squats

2024-07-11T09:34:19-04:00Cary CrossFit WODs|

Cary CrossFit WOD 7.11.24

Max Pull-ups Test (Benchmark. Score for today.)

20’ AMRAP
E5MOM: 1K/0.8K Echo Bike (or 0.6/0.5 mile Keiser Bike)
In remaining time, AMRAP
15 Ab Mat Sit-ups
20 MB Slams
25 Double-Unders (50 Single-Unders)

(Bike should take ~1:30-1:45. Pick-up where you left off on AMRAP.)

Midline Stability […]

2024-07-10T14:39:12-04:00Cary CrossFit WODs|

Cary CrossFit WOD 7.8.24

Squat Clean & Jerk 2×3, 2×2, 2×1 (E2MOM)

8’ AMRAP
4 Pull-ups
6 Front Rack-Reverse Lunges (40/29kg)
8 KB Swings (32/24kg)

(Rx+ = 8 Reps on all movements)

Midline Stability – 3 Sets
15 Hollow Rocks
10e Band Pallof Presses

2024-07-07T12:16:46-04:00Cary CrossFit WODs|

Cary CrossFit WOD 7.6.24

Rower Pulls 8×5 EMOM for Max Watts

DB Box Step-ups 4x6e
DB Beast Rows 4x8e

For Time: (10’ Cap)
3 Rounds:
10 MB Slams
10 Box Jumps (24/20”)
Straight into:
3 Rounds:
10 Goblet Squats (24/16kg)
10 V-ups

2024-07-05T10:13:08-04:00Cary CrossFit WODs|
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