Posts in the Category: Cary CrossFit WODs

Cary Crossfit WOD 2.19.19

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

Snatch w. Pause at knee + Snatch 4×1+1
Snatch 3×1

Rx
20’ Amrap
10 Shoulder to OH (40/28kg)
15 KB Swings (24/16)
10 Box Jump Overs (24/20”)
15 V-ups

Rx+
“Bradshaw”
10 Rounds (20’ Cap)
3 Handstand Pushups
6 Deadlifts (100/70kg)
12 Pullups
24 Double Unders

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Cary Crossfit WOD 2.16.19

By Posted in - Cary CrossFit WODs on February 15th, 2019 0 Comments

Squat Snatch 6×2

KB Farmer Carry 3x40m (2KB’s)
Band Facepulls 3×12

3’ Amraps w/ 1’ rest btw – do both A and B twice
A) 300m Run
30 Alt DB Snatch (40/25)
Max Pullups
Rest 1′
B) 20/16 Calorie Row
30 KB Swings (24/16kg)
Max …

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Cary Crossfit WOD 2.14.19

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

Power Clean + Clean Pull 3×2+2, 3×1+2

Goblet Side Squats 3x6e
DB Bent Over Rows 3×10

15’ Partner WOD
Partner A: Row for Cals
Partner B: Complete the following barbell complex
6 Deadlifts (45/30kg)
5 Hang Power Cleans
4 Front Squats
3 Shoulder to …

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Cary Crossfit WOD 2.12.19

By Posted in - Cary CrossFit WODs on February 11th, 2019 0 Comments

“Crossfit Total”
Back Squat
Shoulder Press (strict)
Deadlift

For each lift, you’ll have 4’ to Warm up/build up, then 4’ to hit the heaviest singe rep possible with no more than 3 attempts at each lift (not counting sets …

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