Posts in the Category: Cary CrossFit WODs

Cary CrossFit WOD 4.1.21

By Posted in - Cary CrossFit WODs on March 31st, 2021 0 Comments

15’ Skill Development EMOM:
1. 5e SA KB Snatch
2. 5-10 Kipping Pull-up Variation
3. AMRAP Double-Unders (Cap at 30 reps)

Cardio Party
15’ AMRAP
10 KB Swings (24/16kg)
10 Sit-Throughs
10 Alt. SL V-ups
10/8 Bike Cals or 40yd Sled Push (Empty)

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Cary CrossFit WOD 3.26.21

By Posted in - Cary CrossFit WODs on March 25th, 2021 0 Comments

CF Open WOD 21.3
For Total Time: (15’ Cap)
15 Front Squats (43/29kg)
30 Toes to Bar
15 Thrusters (43/29kg)
Rest 1:00
15 Front Squats
30 Chest-to-Bar Pull-ups
15 Thrusters
Rest 1:00
15 Front Squats
30 Bar Muscle-ups
15 Thrusters

Scaled: 29/20kg Bar, Hanging Knee Raises, Pull-ups, C2B …

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Cary CrossFit WOD 3.24.21

By Posted in - Cary CrossFit WODs on March 23rd, 2021 0 Comments

15’ Build to Deadlift 1RM (Benchmark)

For Time: (12’ Cap)
3 Rounds:
3 Power Snatches (40/28kg)
6 OH Squats
15 Double-Unders
…Straight into:
3 Rounds:
6 Hang Power Cleans (40/28kg)
12 Front Rack Reverse Lunges
30 Double-Unders

Rx+: 50/35kg

Arm Farm – 3 Sets
12 Barbell Curls
20 Band …

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