Posts in the Category: Cary CrossFit WODs

Cary Crossfit WOD 4.1.19

By Posted in - Cary CrossFit WODs on March 31st, 2019 0 Comments

4×5 Light DB Jump Squats on 1′

15’ Back Squat Max

27-21-15-9 (15’ Cap)
Am. KB Swings
Wtd Pushup (10/5kg)
200m Run after each round

Scaling options: Lighter Am. KB Swing, Rx weight Russian Swing, Deload pushup, or regular pushup

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Cary Crossfit WOD 3.30.19

By Posted in - Cary CrossFit WODs on March 29th, 2019 0 Comments

KB Technical practice

KB Complex 5x on 2’ interval
SA Swing x2
SA High Pull x2
SA Snatch x2
SA OH Rev. Lunge x2
Switch arms

SL RDL 4x5e (try weight in both hands)
Ring Pushup 4×8

9’ Cap
300m Run
30 BB Deadlifts (70/50kg)
30 Pullups
Max …

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Cary Crossfit WOD 3.28.19

By Posted in - Cary CrossFit WODs on March 27th, 2019 0 Comments

Power Clean 5×2, 2×1 @90%

Front Squat 5×3
Ring Dip 4×5+

7 Rounds for time
5 Hang Power cleans (50/35kg)
5 Front squats
5 Strict Pullups
25 Double Unders

Scaling options: kipping or assisted pullups, 45/30kg on BB, 60 Singles instead of DU

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Cary Crossfit WOD 3.27.19

By Posted in - Cary CrossFit WODs on March 26th, 2019 0 Comments

Deadlift 2×4, 2×3, 2×2

Floor Press 3×6, 2×4
DB Bent Over Row 4×10 (2 db’s)

Intervals 3x 1’ on/30” off
DB Box Step up (2×30/20lbs)(24/20”)
Wall Ball Ab Mat Sit up (20/14lbs)
KB DL HP (24/16kg)

Rotate through exercises. Score = total …

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