Posts in the Category: Cary CrossFit WODs

Cary CrossFit WOD 1.31.20

By Posted in - Cary CrossFit WODs on January 30th, 2020 0 Comments

Squat Snatch 3×2, 6×1 on 1:30 Interval (Work heavy, but stay submaximal. Goal is consistent execution.)

8’ AMRAP
5 Pull-ups
10 Front Squats (50/35kg)
15 KB Swings (24/16kg)

Rx+
5 Bar Muscle-ups
10 Front Squats (70/50kg)
15 KB Swings (32/24kg)

Accessory Strength 2-3x
15 …

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Cary CrossFit WOD 1.29.20

By Posted in - Cary CrossFit WODs on January 28th, 2020 0 Comments

10’ HS Practice
Suggested options:
1. HS Hold
2. Kipping HSPU
3. HS Walk

Kneeling SA DB OHP 4x8e
Front Foot-Elevated Reverse Lunge 4x6e
(Front foot on 25kg plate. Load with DBs/KBs)

15’ AMRAP
20 Double Unders (50 Singles)
16 Ab Mat Sit-ups
12 BW …

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Cary CrossFit WOD 1.28.20

By Posted in - Cary CrossFit WODs on January 27th, 2020 0 Comments

8×6 Rower Pulls for Max Watts on 1:15

“Helen”
3 Rounds for Time (15’ Cap)
400m Run*
21 KB Swings (24/16kg)
12 Pull-ups

*Lap around building is NOT 400m. Check with coach for the correct route.

Accessory Strength 2-3x
12 DB BO Reverse …

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Cary CrossFit WOD 1.24.20

By Posted in - Cary CrossFit WODs on January 23rd, 2020 0 Comments

Squat Snatch 4×2 Warm-up, 5×1 EMOM (work heavy but stay sub-maximal)

3 Rounds: 30” AMRAP/30” Rest
1. Pull-ups
2. Front Squat (50kg/35kg) (Clean from the floor)
3. V-ups

Rx+
1. CTB Pull-ups
2. Front Squat (70kg/50kg) (Clean from the floor)
3. V-ups

Accessories 2-3x
15 …

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