Cary Crossfit WOD 10.18.18
Power Clean + Clean Pull 6×2+2
Front Squat 3×4, 2×3
Static Pullup Holds 4x20s
10’ Amrap
200m Run
15 Wall Ball (20/14)
10 Super Burpees
Posts in the Category: Cary CrossFit WODs
Cary Crossfit WOD 10.17.18
Hang Snatch + Snatch 4×1+2, 3×1+1
EMOM
Odds: Max Cal Rower
Evens: 6e Alt. DB Snatch (Rx = 40/25lbs) (Rx+ = 50/35lbs)
*Go until you reach 90/75 Cals
*Score = Time to complete (Ex. Finished cals at :36 into the …
Read More →Cary Crossfit WOD 10.16.18
Back Squat 4x Warm up/build up
2×5 @80-82.5%
Handstand Pushup 4×4-6 (Try to advance from what you normally do, ex. more ROM, deficit, down slow, etc)
Toes to Bar 4×6-8 (practice kipping rhythm and efficiency)
10-9-8-7..2-1
Buy in/Cash out:
40 Dubs …
Cary Crossfit WOD 10.15.18
Power Clean
2 Warm up sets then
EMOM 8×2
2@ 75%, 3@ 80%, 3@ 85%
OH Double KB Carry 3x40m
Hollow Rock 3×15
Partner Amrap 16’
Partner A: Amrap 10 KB Swings (24/16) + 5 Pullups
Partner B: 400m Run
Partner B runs while …
Read More →Cary Crossfit WOD 10.13.18
KB Complex 5x on 2’ interval
SA Swing x2
SA High Pull x2
SA Snatch x2
SA OH Rev. Lunge x2
Switch arms
Handstand Holds 4×30-40s
SL RDL 4x5e (try weight in both hands)
8’ Cap
300m Run
30 Alt. DB Snatches (40/25lbs)
30 Toes to …
Cary Crossfit WOD 10.12.18
Hang Clean + Power Clean + Thruster 6×1
Side Squat 4x6e
Weighted Plank 4x30s
12’ Amrap
10 Box Jumps (24/20”)
8 Thrusters (45/30)
6 Burpees over Bar
Cary Crossfit WOD 10.11.18
Deadlift 4-5x Warm up sets
1 set amrap at weight from last week (75-80%)
Floor Press 3×6, 2×4
Ring Row 4×10
10 Rounds for time
5 Pushups
10 Ab Mat sit ups
15 BW squats
Cary Crossfit WOD 10.10.18
Snatch x3,3,2,2,1,1,1
“Nancy”
5 Rounds
400m Run
15 OH Squats
Rx+ = 45/30kg
Rx = 30/20kg
Scaled = 8e Plate OH Lunges 20/15kg
Cary Crossfit WOD 10.9.18
10’ Skill Development (Handstand hold/walk/pushup, any kipping, DU, Rope Climb, Ring work)
Push Press 3×3, 2×2 (cycle reps)
Elevated DB SL Hip Thrust 4x8e (back on box/bench)
10’ Amrap
12/10 Cal Row
20 KB Swings (24/16)
Cary Crossfit WOD 10.8.18
12’ Power Clean Max (Score for day)
Back Squat “Wheel” 12×2 (last 5-6 ~85%) on 1:30 Interval
1. Max rep strict pullup
2. 8-10x Weighted Pushup
3. Rest
(At top of each interval – set of squat + set of …
Read More →