Posts in the Category: Cary CrossFit WODs

Cary Crossfit WOD 10.7.19

By Posted in - Cary CrossFit WODs on October 6th, 2019 0 Comments

Low Hang Power Snatch + Power Snatch + OH Squat 1+1+2

BB RDL 4×5
SA Front Rack Carry 4x20m ea.

10’ Amrap
3-6-9-12-15… etc
Alt. DB Snatch (40/25lbs)(total)
DB Box Step up (24/20”) (total)
Pullup
At 2:30, 5:00, and 7:30 stop and …

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Cary Crossfit WOD 10.5.19

By Posted in - Cary CrossFit WODs on October 4th, 2019 0 Comments

Sled Push 6x10m low/10m high

Plate Front Raises 3×10 (finish OH)
Band Facepulls 3×15

For Time (with a Partner)(one works at a time unless otherwise noted)
18’ Cap
1000 meter Row
40 Deadlifts (80/60kg)(100/75kg)
30 Pull-Ups
800 meter Run (together)
30 Pull-Ups
40 Deadlifts
1000 …

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Cary Crossfit WOD 10.4.19

By Posted in - Cary CrossFit WODs on October 3rd, 2019 0 Comments

10’ Choice Skill Development (practice your Open skills)

Hang Power Clean + Push Jerk + Power Clean + Push Jerk 6×1+1+1+1 (try to go from catch of PC right into drive of jerk)

For Time
15-12-9-6-3
Thruster (45/30kg)
Cal Row
Toes …

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Cary Crossfit WOD 10.3.19

By Posted in - Cary CrossFit WODs on October 2nd, 2019 0 Comments

Deadlift 6×3 building to 3RM

Ring Dip Holds 4x20s
Wtd. Side Plank Dips 3x8e (db on hip)

Rx
12’ Amrap
16 KB Swings (24/16kg)
16 Ab mat Sit ups
16 OH Walking Lunges (15/10kg)
64 Jump Rope Singles

Rx+
12’ Cap
100 Double Unders
30 HSPU
30/25 Cal …

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Cary Crossfit WOD 9.28.19

By Posted in - Cary CrossFit WODs on September 27th, 2019 0 Comments

Hang Power Snatch 3×3, 3×2

For Time (18′ Cap)
75 Double Unders (150 singles)
50 BW Squats
25/20 Cal Row
75 DU
40 KB DL High Pulls (24/16kg)
25/20 cal row
75 DU
30 OH Squats (40/28kg)
25/20 cal row

5′ Coaches choice core series

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