Cary CrossFit WOD 3.2.24

Goblet Reverse Lunges 10e, 8e, 6e
Ring Dips 3×4-8
Split Stance SA KB Row 3×8-12e

For Time: (20’ Cap)
Part A: 2k Row
Part B: 10 Rounds:
10 Box Jump-Overs (24/20”)
10 Wall Balls (20/14#)
10 KB Swings (24/16kg)

One partner rows while the other partner works on the […]

2024-03-01T12:30:44-05:00Cary CrossFit WODs|

Cary CrossFit WOD 3.1.24

CrossFit Open 24.1
For Time (15’ Cap)
21 SA DB Snatches, arm 1
21 Lateral Super Burpees over DB
21 SA DB Snatches, arm 2
21 Lateral Super Burpees over DB
15 SA DB Snatches, arm 1
15 Lateral Super Burpees over DB
15 SA DB Snatches, […]

2024-03-01T05:54:49-05:00Cary CrossFit WODs|

Cary CrossFit WOD 2.29.24

“Cardio Party”
10’ AMRAP
10/8 Calorie Row
16 DB Cossack Squats*
10/8 Calorie Row
16 DB Plank Rows*

Rest 3’

10’ AMRAP
10/8 Cal Bike
16 Ab Mat Sit-ups
10/8 Cal Bike
16 MB Rotational Slams*

*Self-select KB/DB loads + total reps on movements

Body Armor – 3 Sets:
10e Split Stance […]

2024-02-28T15:50:14-05:00Cary CrossFit WODs|

Cary CrossFit WOD 2.28.24

Deadlift 2×7, 2×5, 2×3
(Building up to 80-85% for last 2-3 sets)

Inverted Bar Rows 4×8-12
SA DB OH Press 3×7-10e

For Time: (8’ Cap)
3 Rounds:
10 Box Jumps (24/20”)
10 SA DB Snatches (50/35#)
3 Rounds:
10 DB Box Step-ups (50/35#, 24/20”)
10 Toes to Bar

Rx+
For Time:
30 Box […]

2024-02-27T14:43:36-05:00Cary CrossFit WODs|

Cary CrossFit WOD 2.27.24

Power Clean & Jerk EMOM
Min 1-3: 3 Reps (Light)
Min 4: Off
Min 5-7: 2 Reps (Moderate)
Min 8: Off
Min 9-11: 1 Rep (Heavy)

3’ On/1’ Off x 3 Rounds:
15 KB Swings (24/16kg)
12 MB Slams
9 Burpees
AMRAP Echo Bike Cals

Score = Total Calories

Midline Stability […]

2024-02-25T16:29:00-05:00Cary CrossFit WODs|

Cary CrossFit WOD 2.24.24

BB Back Rack Reverse Lunges 10e, 8e, 6e
Ring Dips 3×4-8
Split Stance SA KB Row 3×8-12e

15’ AMRAP in teams of 3:
Partner A: 15/12 Calorie Bike
Partner B: KB Front Rack Hold
Partner C: Max Distance Sled Push (20/15kg on sled)

Partner A on […]

2024-02-23T12:11:10-05:00Cary CrossFit WODs|

Cary CrossFit WOD 2.23.24

Hang Power Clean
3’ EMOM: 3 (Light)
Rest 1:00
3’ EMOM: 2 (Moderate)
Rest 1:00
3’ EMOM: 1 (Heavy)

“Frozone”
For Time: (12’ Cap)
12-9-6
Thrusters (40/29kg)
Pull-ups
Rest 2:00, then…
12-9-6
Wall balls (20/14)
Super Burpees to Target

Score = Total time (including 2’ rest period)

Arm Farm – 2-3 Sets (Not for time):
10 […]

2024-02-22T13:16:17-05:00Cary CrossFit WODs|
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