Cary Crossfit WOD 6.1.19
Jerk 4×2, 3×1
Clean Pull 6×3
3 Rounds
400m Row
24 Walking Lunge Steps
12 Deadlifts (70/50kg)
6 Super Burpees Over Bar
Posts in the Category: Cary CrossFit WODs
Cary Crossfit WOD 5.31.19
1 Set WU DB Snatch x3e
4x On 1:15 Interval
1. Heavy DB Snatch x3e
2. Hanging Leg Raise x8
3. Ring Row x10
Ring Dip 4×6
Goblet Lateral Lunge 3x6e
For Time
1000m/850m Row
50 DB Thruster (40/25lbs)
50 Ab Mat Sit up
Cary Crossfit WOD 5.30.19
Power Clean + Squat Clean 3×2+2, 3×1+1 (try not to drop weight for first 3 sets)
Front Squat 3×3 warm up, 2×5 @80%
90” on/30” off for 6 Rounds
9 Deadlifts (Rx = 50/35kg)(Rx+ = 70/50kg)
6 Hang power …
Cary Crossfit WOD 5.29.19
8′ Handstand practice (HSPU, Walks, Shoulder Taps, Holds, Wall Walks)
Box Step down 4x6e (start at top, don’t set foot down on floor)
SA DB OH Press 4x8e
SA DB Row 4x8e
For Time
21-18-15-12-9-6-3
Box Jump (24/20”)
Wtd V-up (10/5kg)
Burpee
Cary Crossfit WOD 5.28.19
Snatch Pull + Hang Power Snatch + OH Squat 4×1+2+1
Power Snatch 6×1 on 30” interval (75-80%)
SA KB Front Rack Lunge 4x8e (switch arms halfway)
Band Palof Hold 4x20s each
8’ Amrap
15 KB Swings (25/16kg)
12/10 Cal Row
Rx+ = …
Read More →Cary Crossfit WOD 5.27.19
Class will start in waves of 30 minutes, beginning at 9:30
Memorial Day “Murph”
1 Mile Run (5 laps + 100m)
100 Pullups
200 Pushups
300 Squats
1 Mile Run
*Partition reps as needed (ex. 5-10-15 reps x20 rounds)
*To scale further, …
Cary Crossfit WOD 5.25.19
Push Press 5×2 building to heavy double (cycling)
2×5 @80% of best double (cycling)
BO Row + RDL 4×8+6
Extended Plank 4x35s
8’ Cap
1 Back Squat (Rx 60/40kg – Rx+ 80/55kg)
1 Toes to Bar
1 Super Burpee
*Ascending 1 rep each …
Cary Crossfit WOD 5.24.19
Deadlift 3×5 Warm up
EMOM x5e
1. 4 Deadlifts (70%)
2. 20-25 Double Unders
Goblet Lateral Lunge 4x6e
Ring Dip 4×6
For Time
Accumulate 200 Reps in increments of no more than 15 of an exercise at a time. Otherwise, break up …
Cary Crossfit WOD 5.23.19
Squat Clean + Front Squat 4×2+2, 2×1+2
10’
Pullup Practice
(practice kipping, or CTB, or Muscle up)
(try a set every 1:00 to 1:30, depending on how many reps)
15’ Amrap
300m Row
15 SH. To OH
300m Run
15 Hang Cleans
Rx = 45/30kg
Rx+ …
Cary Crossfit WOD 5.22.19
High Box Step up 4x5e
Turkish Get up 4x2e (challenge weight)
DBL Farmer’s Carry 4x40m
Wtd. Side Plank 3x30s each
1′ on/30″ off x3 Rounds
OH Walking Lunge (15/10kg)
V-up
Bike Cals
Double Unders
