Posts in the Category: Cary CrossFit WODs

Cary CrossFit WOD 1.11.21

By Posted in - Cary CrossFit WODs on January 10th, 2021 0 Comments

C&J Complex E2MOM x 6 Sets:
1 Power Clean + 1 Hang Squat Clean + 2 Jerks

High Box Step-downs 4x5e
BB Rollouts 3×8-12

For Time: (10’ Cap)
10 Devils Presses (40/25#)
20 Box Jump-Overs (24/20”)
10 Devils Presses
20 Box Jump-Overs
10 Devils …

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Cary CrossFit WOD 1.8.21

By Posted in - Cary CrossFit WODs on January 7th, 2021 0 Comments

Floor Press 3×7, 3×5

Rotating EMOM x 3 Rounds:
1. AMRAP DB Thrusters (40/25#)
2. AMRAP Pull-ups
3. AMRAP Super Burpees
4. AMRAP DB Cleans (40/25#)
5. Rest

Score = Total Reps
Score to beat: 182 Rx (Brian Barnes)

Accessories – 3 Sets
15 Band …

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Cary CrossFit WOD 1.6.21

By Posted in - Cary CrossFit WODs on January 5th, 2021 0 Comments

Back Squat 5×7 (Build up to ~75% of 1RM for last 2-3 Sets)

“Double Take”
4’ AMRAP
3 Power Snatches
6 OH Squats
15 Double-Unders (30 Single-Unders)

Rest 2’

4’ AMRAP
6 Hang Power Cleans
12 Front Rack Lunges
15 Double-Unders (30 Single-Unders)

Rx = 40/28kg …

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