Cary CrossFit WOD 4.5.24

3 Position Power Snatch E2MOM 6 x 1+1+1 (AK, BK, Floor)

30” on/30” off x 3 Rounds:
1. AMRAP Row Cals
2. AMRAP Box Jump-Overs (24/20”)
3. AMRAP Thrusters (40/29kg)

Score = Total Reps

Arm Farm – 2-3 Sets
10 Straight Bar Curls
15 Underhand BO Rows (Same […]

2024-04-04T17:45:22-04:00Cary CrossFit WODs|

Cary CrossFit WOD 4.4.24

12’ EMOM
1. 12 SA KB Snatch (6e)
2. 12 SA KB Clean Reverse Lunge (6e)
3. AMRAP Double-Unders (Cap at 40 Reps)

12’ EMOM
1. 12 MB Rotational Slams
2. 12 MB Skater Bounds
3. 10/8 Calories on Machine of Choice

Midline Stability – 3×25” on/15” off:
1. […]

2024-04-03T13:19:23-04:00Cary CrossFit WODs|

Cary CrossFit WOD 4.3.24

Back Squat Waves 4, 3, 2, 4, 3, 2
(2nd Wave of 4/3/2 should be heavier than the 1st.)

15’ Partner AMRAP
Buy-in: 100/90/80 Calorie Bike (MM/MF/FF)
Rx+ 125/110/100 Calorie Bike
In remaining time, AMRAP:
KB DL HP (24/16kg)
Burpees Rx+ Super Burpees
(Switch […]

2024-04-02T19:18:02-04:00Cary CrossFit WODs|

Cary CrossFit WOD 4.2.24

“Troy” (Benchmark)
3 Rounds For Time: (15’ Cap)
500/400m Row
21 Wall Balls (20/14#)
12 Toes to Bar

Facility Records:
Men: 10:30 (Kyle Leggett)
Women: 12:39 (Eva Krcmarik)

Arm Farm – 3 sets:
10 DB Floor Press
10 DB Bent Over Rows

Midline Stability – 3 Sets:
15 Seated Pike Leg Lifts
10e […]

2024-04-01T09:26:26-04:00Cary CrossFit WODs|

Cary CrossFit WOD 3.30.24

Clean Pull 5×3

Partner WOD
15’ AMRAP:
7 Super Burpees over the bar
7 Deadlifts (80/55kg)
7/5 Cal Echo Bike
(1 Partner works at a time. Alternate after each full round.)

Midline Stability – 2-3 Sets
15 Wtd. Sit-ups
30yd Suitcase Carry (each side)

2024-03-29T16:33:14-04:00Cary CrossFit WODs|

Cary CrossFit WOD 3.29.24

Hang Power Snatch (AK) EMOM
Min 1-3: 3 Reps (Light Load)
Min 4: Off
Min 5-7: 2 Reps (Moderate Load)
Min 8: Off
Min 9-11: 1 Rep (Heavy Load)

30” on/30” off, Alternating x 3 Rounds Through:
1. AMRAP BB S2OH (40/29kg)
2. AMRAP Box Jump Overs (24/20)
(S2OH […]

2024-03-28T15:49:42-04:00Cary CrossFit WODs|
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