Posts in the Category: Cary CrossFit WODs

Cary Crossfit WOD 12.4.18

By Posted in - Cary CrossFit WODs on December 3rd, 2018 0 Comments

Back Squat 2×3, 2×2, 1x max reps at 85% (goal is 5-6 reps)
Strict Pullup 4×8-10
Ring Dip 4×5-7

15’ Amrap
Buy in: 800m Run
20 Wall Ball (20/14lbs)
20 Ab Mat Sit ups
20e Shoulder Taps

Rx+
15’ Amrap
3 Power Snatches (50/35kg)
3 OH …

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Cary Crossfit WOD 11.28.18

By Posted in - Cary CrossFit WODs on November 27th, 2018 0 Comments

8’ Choice Skill Development

BB Strict OH Press 4×6
SL RDL 4x5e
Wtd. Russian Twist 3x15e

3 Rounds of the Following
40 Double Unders (100 Singles)
2 Rounds
6 Back Squat (60/40kg)
6 Pullups

Cash Out: 400m Run (after completing all 3 rounds)

Rx+
Back …

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Cary Crossfit WOD 11.23.18

By Posted in - Cary CrossFit WODs on November 22nd, 2018 0 Comments

6′ Double Under Practice

Pause Front Squat 5×3 @3 sec (work up to 80%+)
Kneeling Landmine Press 4x8e (stick bar against wall or against 2 plates)
Band External Rotation 3x10e

4 Rounds
400m Run
10 Box Jumps (24/20”)
15 Pushups
20 Ab Mat …

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