Posts in the Category: Cary CrossFit WODs

Cary CrossFit WOD 1.27.21

By Posted in - Cary CrossFit WODs on January 26th, 2021 0 Comments

Back Squat 2×7, 3×5 (Build to ~80% of 1RM for last 1-3 Sets)

Midline Stability – 3 Sets:
10e Reverse Plank March
10e Straight Arm Side Plank Leg Lifts

AMRAP 60” on/30” off
1. Hang Power Cleans (40/28kg)
2. Bar-Facing Burpees
3. …

Read More →

Cary CrossFit WOD 1.22.21

By Posted in - Cary CrossFit WODs on January 21st, 2021 0 Comments

Power Snatch + OH Squat 5×3+3 (E2MOM)

Floor Press 2×5, 2×4, 2×3
Pull-ups 5×5 (Completing AMRAP as Strict Chest-to-bar)

7’ AMRAP
3-6-9-12-15… (+3/Round)
KB Swings (24/16kg)
Burpees

Rx+: 32/24kg KB, Super Burpee

Score = Last round completed (multiple of 3) + Reps

Read More →

Cary CrossFit WOD 1.21.21

By Posted in - Cary CrossFit WODs on January 20th, 2021 0 Comments

14’ Gymnastics EMOM:
1. 30” Straight Arm Scap Pull-ups
2. 30” Ring Support Hold
3. 30” Hollow Rock
4. 30” Arch Body Hold
5. Rest

Every 4:00 x 4 Rounds:
For Time:
300/250m Row
15 Wall Balls (20/14#)
9 Toes to Bar

Score = Slowest of …

Read More →