Cary Crossfit WOD 8.10.19
Hang Clean + Front Squat 4×2+2, then 4×1+1 on 1′ interval
Goblet Side Squat 4x6e
Wtd. Plank 4x30s
9′ Amrap
10/8 Cal Bike
8 BB Shoulder to OH (40/28kg)
10 KB Swings (24/16kg)
Posts in the Category: Cary CrossFit WODs
Cary Crossfit WOD 8.9.19
BB Push Press 3×4, 2×3
BB Hip thrust 4×6 w/ 3s hold at top
Wtd Plank 4x30s
5x 2’ on/1’ off
BB Complex 3-2-1 (3 each, 2 each, 1 each)
Power Clean + Front squat + SH. To OH (Rx …
Cary Crossfit WOD 8.8.19
15′ Back Squat Max
10′ Pullup Practice (try one of 3 options)
1. Eccentric Pullup x3-5 every 1:30 to 2′
2. Kipping practice x5 on 1:30-2′ (Stringing reps, butterfly, CTB)
3. Muscle up drills 4×3-5 on 1′ then Muscle …
Cary Crossfit WOD 8.7.19
Rower 12/10 Cal 5x on 2:00
(Complete in as few pulls as possible)
(men try for 1:1 pull to cal, women 2:1 or 3:2)
Eccentric Ring Dip 4×4-7 @6 sec
KB Carry – 1 Front Rack, 1 at side …
Cary Crossfit WOD 8.6.19
Power Clean 4×3, 2×2
Ring Row 4×8
Band Straight Arm Pulldown 4×8 (focus on lats)
Straight Arm Scap Pullup 4×8 (focus on lats)
Rx
3x each on 2′ Interval
1. 8 Super Burpee Box Jump Over (24/20″)
Amrap SA DB Hang clean …
Cary Crossfit WOD 8.5.19
Hang Power Snatch + Power Snatch + OH Squat 6×1+1+2
Snatch Grip RDL 4×6
Strict T2B 4×6 (no kip – start by curling knees to chest then try to extend legs)
10’ Cap
200m Run
20 Goblet Squats (24/16kg)
10 Pushups
200m …
Cary Crossfit WOD 8.3.19
Clean Pull + Power Clean: 6 × 1+2
DB Military Press: 4×8
Ring Row: 4×10
BABY GUSTIN WOD (25 minute time cap):
Buy-In: 600m Run w/ MB Carry. Partners run together with each partner running one lap with the …
Read More →Cary Crossfit WOD 8.2.19
Hang Clean Pull + Clean Pull + Hang Power Clean + Power Clean 6x”1”
10-9-8-7-6-5-4-3-2-1
Deadlifts (80/60kg)
Pullups
DB Walking Lunges (ea. side)(1x 40/25lbs)
Rx+ = DL @ 100/75kg
Chest to Bar Pullups
Accessory Strength
DB SL Hip Thrust 3x6e (heavy DB)
Hollow Rock …
Cary Crossfit WOD 8.1.19
2 Step Back Squat + Back Squat 5×1+1 (build to 85-88%)
Dips (ring or box) 4×6-10
SA DB Row 4x10e
8’ Amrap
8 BB Thrusters (40/28kg)
6 Super Burpees Over Bar
Cary Crossfit WOD 7.31.19
Deadlift (2 legs up, 1 down) 2x4e, 2x3e (build to heavier than previous weeks SL DL’s) (back toe still on ground on SL descent)
Tucked L-sit w/ alt. leg Kick out 3x8e
Ring Row 3x failure
Ring …
