Cary CrossFit WOD 3.10.20
Power Cleans 7×2
Tempo Ring Dips (3s Ecc. + 3s Pause @ bottom) 4×3-6
Tempo Chin-ups (3s Pause @ top + 3s Ecc.) 4×3-6
6 Rounds for Max Calories:
Row 1:00 on/1:00 Off
Posts in the Category: Cary CrossFit WODs
Cary CrossFit WOD 3.9.20
Split Jerk 7×2
Sumo Deadlift 4×7
Side Plank Complex 3×10+10
1. Side Plank Leg Lifts
2. Side Plank Hip Dips
12’ AMRAP
40 Double-Unders (80 Single-Unders)
30 BW Lunges
20 Ab Mat Sit-ups
Rx+
40 Double-Unders
30 Alt. Pistol Squats
20 Ab Mat Sit-ups
Cary CrossFit WOD 3.7.20
EMOM – 4 Rounds
1. Sled Rope Pull (Hand-over-hand)
2. 20yd Sled Push (Heavy)
3. 20yd BWD Bear Crawl
4. Rest (Adjust sled weights as needed)
5 Sets of 3’ on/1’ off for AMRAP:
3 Deadlifts (90/65kg)
5 Box Jump-overs (24/20”)
7 …
Cary CrossFit WOD 3.6.20
EMOM – 4 Rounds
1. 6-10 Double KB Cleans
2. 8 Candlesticks (Scale to 12 Hollow Rocks)
3. AMRAP Double-Unders (Cut off at 30 reps)
10’ AMRAP
5 Clusters (45/30kg)
5 Pull-ups
10 Ab Mat Sit-ups
Accessories:
Band Pull-aparts 3×15
SL Bridges 3x15e (Can …
Cary CrossFit WOD 3.5.20
Hip Squat Snatch 2×3
Hang Squat Snatch (BK) 2×2
Squat Snatch 3×2
(BK = Below the knee)
1k Row Time Trial (Record for ZP)
Men’s Record: Zach Krish 2:57
Women’s Record: Mary Arthur 3:39
KB Core Series – 3 Rounds
10e KB …
Cary CrossFit WOD 3.4.20
10’ HS Practice
Suggested options:
1. HS Hold
2. Kipping HSPU
3. HS Walk
False-Grip Ring Rows 4×7-10
Pistol Squat 4x6e (Prioritize full ROM. High Box Step-down is regression. Add load for progression)
4 Rounds, Alternating: 3’ on/1’ Off
1. …
Cary CrossFit WOD 3.3.20
Power Cleans 3×3, 4×2
Tempo Ring Dips (3s Ecc. + 3s Pause @ bottom) 4×3-5
Tempo Chin-ups (3s Pause @ top + 3s Ecc.) 4×3-5
8’ AMRAP
6 Knees to Elbows
6e SA KB Swing (24/16kg)
30 Double-Unders (75 Singles)
Rx+: …
Read More →Cary CrossFit WOD 3.2.20
Split Jerk 3×3, 3×2
Sumo Deadlift 2×10, 2×7
Renegade Row 3x8e
3 Rounds For Time: (10’ Cap)
20 Cal Row
20 SA DB OH Walking Lunge Steps (40/25lb)
Cary CrossFit WOD 2.29.20
EMOM – 4 Rounds
1. 3-8 Kipping Pull-up Variation (Regular, Butterfly, C2B, BMU)
2. 5-8 Dive-Bomber Push-ups
(Scale to Hindu Push-up or regular push-up)
3. 8-12 Double KB Sumo DL (Scale to Single KB)
4. 8 Candlesticks …
Cary CrossFit WOD 2.28.20
SA KB Clean 2x7e, 2x5e, 2x3e
“Liza” (Record result for ZP)
Ascending Back Squat Ladder EMOM with Bodyweight on the bar.
Weigh in – Warm up to weight in 1-2 sets.
1st Minute: 1 rep
2nd Minute: 2 reps
3rd Minute: …
