Posts in the Category: Cary CrossFit WODs

Cary CrossFit WOD 6.25.20

By Posted in - Cary CrossFit WODs on June 24th, 2020 0 Comments

Strength
Back Squat 2×6, 3×4
L Pull-up / Sit-position Pull-up 4×5-8

BB OH Press 2×8, 2×5
SL Hip Bridge 3×10-15e

Conditioning – Beat the Coach Challenge #31
4’ AMRAP:
6 Push-up Jump-ins
9 Butterfly Sit-ups
12 Reverse Lunges

Score to beat: 5 + 2 (John …

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Cary CrossFit WOD 6.23.20

By Posted in - Cary CrossFit WODs on June 22nd, 2020 0 Comments

Strength
Power Clean + Front Squat + Push Jerk
3×2+2+2, 3x2x(1+1+1)

Conditioning
12’ AMRAP
10 Alt. SA KB Row
10 Alt. SA KB Swing to Goblet Squat
10 Burpees over the KB

Rx = 24/16kg

Midline Stability
3 Rounds: 0:30 on/0:10 off
1. Dead Bugs
2. Reverse …

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Cary CrossFit WOD 6.22.20

By Posted in - Cary CrossFit WODs on June 21st, 2020 0 Comments

Strength
Deadlift 2×6, 3×4
Wtd. Push-ups 4×6-10

Inverted Rows 3×8-12
Box Step-down 3×6-8e

Conditioning – Beat the Coach Challenge #30
2 Rounds For Time:
8 Reverse Burpees*
16 Sit-throughs
24e Russian Twists

*Scaling option: 8 Squats + 8 Sit-ups

Time to beat: 2:45 (John Bruni)