Cary Crossfit WOD 6.27.18
Power Snatch + OH Squat 5×2+2
BB Reverse Lunge 2x7e, 2x5e
Wtd. Side Plank 4x25s each
12-10-8-6-4-2
Thruster (40/28kg)
Super Burpee
Rx+ (50/33kg – black + 2.5)
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Cary Crossfit WOD 6.26.18
Clean + Jerk 4×2
Clean + Jerk EMOM 6×1 (Choose a weight, based of your last set of 2, that will challenge you for all 6 sets)
BB Floor Press 2×8, 3×6
Ring Row 4×10 (elevate feet or …
Cary Crossfit WOD 6.25.18
Clean Pull 6×2
Back Squat 2×5, 3×3
Ring Dip 4×6-8
8′ Amrap (15/10kg)
16 Plate OH Walking Lunge Steps
12e Plate Russian Twists
8 Pushups
Rx+ (20/15kg)
16 OH Walking Lunge Steps
12e Plate Russian Twists
8 Plate Wtd Pushups
Cary Crossfit WOD 6.23.18
Power Clean 6×2
Lateral Lunge 4x6e
Ring Row 4×10
(18′ Cap)
Rx
For Time
20, 18, 16, … 4, 2
Plate Thruster (20kg/15kg)
SA KB Swing (total reps)(24kg/16kg)
Burpees
Rx+
5′ AMRAP
4 Snatches (50kg/30kg)
30 Double Unders
Rest 2′ and set up for next WOD
5′ AMRAP
4 Squat Cleans …
Cary Crossfit WOD 6.22.18
12×2 Back Squat “Wheel and Spokes” on 1:30 Interval
Every round is a set of back squat + a set from the following list.
Continue down the order until 12 sets of squat and 3 sets of …
Cary Crossfit WOD 6.21.18
Hang Snatch 5×2
“Helen” (14′ Cap)
3 Rounds for Time
400m Run
21 KB Swings
12 Pullups
90″ Intervals w/ 60″ rest to rotate (rotate through once each)
Bike
10e SL V-ups
8e Side Plank Dips
Max Pushups
Read More →Cary Crossfit WOD 6.20.18
BB Push Press 5×5
BB Bent Over Row 2×7, 3×5
KB SL Deadlift 4x6e (more knee bend than SLRDL – weight settles on floor every rep) (go heavy – use 2 KB’s if necessary)
2-limb Contralateral Plank 3x20s …
Cary Crossfit WOD 6.19.18
12′ Power Clean Max
10′ Front Squat Max
4 Rounds moderate pace
Kneeling Landmine OH Press x8e (set bar against wall or crash mat)
DB Renegade Row x6
Choice Core Exercise xChallenge (hollow rock, russiant twist, v-up, etc..)
Cary Crossfit WOD 6.18.18
Snatch 3×3, 2×2
OH Squat 5×4
Ring Pullup 4×8-10
SL DB Hip Thrust 4x8e
5 Rounds For Time (8′ Cap)
8 Toes to Bar
16 KB Swings
100m Run
Cary Crossfit WOD 6.16.18
DB Snatch 6×4 ea arm
BB or DB Reverse Lunge 4×8
Weighted Pullups 4×4-6
Ring Dip Support Hold 3x20s
Rx
8′ AMRAP
10 Thrusters (40kg/28kg)
200m Run
Rx+
8′ AMRAP
3 Snatches (50kg/35kg)
5 OH Squats
7 Cal Bike
