Cary CrossFit WOD 2.6.23

Squat Clean E2MOM 2×3 2×2 2×1

DB Floor Press 3×8-10
Strict Pull-up 3×5-7
(Modify up or down for the most challenging movement but keep them strict)

6’ AMRAP
10 Alt. SA KB Dead Clean (24/16kg)
10 Wall Balls (20/14#)

2023-02-05T10:57:04-05:00Cary CrossFit WODs|

Cary CrossFit WOD 2.4.23

Snatch Complex 5×1+2
Power Snatch + Hang Power Snatch

For Time: (20’ Cap)
600m Run
5 Rounds of BB Complex*
600m Run
5 Rounds of BB Complex*
600m Run

Rx (50/35) Rx+ (60/45)
DB Complex:
5 BB Deadlifts
4 BB Hang Cleans
3 BB Push Presses

Midline Stability – 2 Sets
15 Wtd. […]

2023-02-03T12:42:42-05:00Cary CrossFit WODs|

Cary CrossFit WOD 2.3.23

Thruster 2×5, 3×3

12’ AMRAP:
3-6-9-12-15
DB Goblet Squat (40/25) Rx+ (50/35)
12 Shuttle Runs (25ft increments)

25ft shuttle run= 1 rep
Goblet squats go up in reps by +3; shuttle run will stay the same after each set of goblet squats.

Body Armor x 2 […]

2023-02-03T08:45:00-05:00Cary CrossFit WODs|

Cary CrossFit WOD 2.2.23

12’ AMRAP
10/8 Bike Cals
12 DB Plank Row* (6e)
10/8 Bike Cals
12 Abmat Situps

Rest 3:00

12’ AMRAP
12/9 Row Cals
16 SA DB Lunge*
12/9 Row Cals
16 DB Plank Pull-Across*

*Self-select DB/KB loads. Session intent is to be able to move sustainably through each 12’ section.

Body […]

2023-02-01T16:00:21-05:00Cary CrossFit WODs|

Cary CrossFit WOD 2.1.23

Back Squat Waves 5, 4, 3, 5, 4, 3
(2nd Wave of 5/4/3 should be heavier than the 1st.)

10’ Partner AMRAP
A: 2000m Row
B: AMRAP:
12 Alt SA DB Hang Snatch (40/25)
12 DB Goblet Squats
24 Double Unders

Score = Row & AMRAP

Both partners […]

2023-01-31T15:16:04-05:00Cary CrossFit WODs|

Performance Fitness Endurance 1.31.23

12’ Dynamic Warm-up (Multidirectional Locomotion + Dynamic Stretches)

4 Rounds for Time: (15’ Cap)
300m Run (Substitute 400m Row if needed)
15 KB Swings (24/16kg)
9 Super Burpees

3×30” on/15” off
1. KB Goblet Squat
2. Side Plank Dips (L)
3. Side Plank Dips (R)

3×30” on/15” off
1. KB […]

2023-01-30T14:05:00-05:00Cary CrossFit WODs|

Cary CrossFit WOD 1.31.23

Split Jerk EMOM
Min 1-3: 3 Reps (Light Load)
Min 4: Rest
Min 5-7: 2 Reps (Moderate Load)
Min 8: Rest
Min 9-11: 1 Rep (Heavy Load for the day; not a Max)

Ring Dips (or Ring Push-ups) 3×6-10
Staggered Stance KB RDL 3x8e

7’ AMRAP
2, 4, 6, […]

2023-01-30T14:03:30-05:00Cary CrossFit WODs|
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