Posts in the Category: Cary CrossFit WODs

Cary CrossFit WOD 6.12.20

By Posted in - Cary CrossFit WODs on June 11th, 2020 0 Comments

Strength
Snatch Pull + Hang Power Snatch + OH Squat
3×3+3+3
3×2+2+2

Conditioning
4’ on/1’ off, Alternating for 2 Rounds through each

AMRAP
2, 4, 6, 8… (+2 per round)
Plank Jump-in, Side-to-Side
Alt. SA KB BO Rows
Goblet Cossack Squats

AMRAP
2, 4, 6, 8… (+2 …

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Cary CrossFit WOD 6.11.20

By Posted in - Cary CrossFit WODs on June 10th, 2020 0 Comments

Strength
Back Squat 2×8, 2×5
L Pull-up / Sit-position Pull-up 4×4-8

BB OH Press 2×8, 2×5
SL Hip Bridge 3×10-15e

Conditioning – Beat the Coach Challenge #27
For Time:
10 Elbow Plank to Straight-arm Plank
20 Step-Through Lunges (Count every lunge)
30 Sit-Throughs (Count …

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Cary CrossFit WOD 6.10.20

By Posted in - Cary CrossFit WODs on June 9th, 2020 0 Comments

Midline Stability
3 Rounds – 0:45 on/0:15 off
1. KB Turkish Get-up (L)
2. KB Turkish Get-up (R)
3. KB Suitcase Carry (L)
4. KB Suitcase Carry (R)
*Don’t rush on the TGUs. Should take ~0:45 to complete 3 reps.

Conditioning
Alternating …

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Cary CrossFit WOD 6.9.20

By Posted in - Cary CrossFit WODs on June 8th, 2020 0 Comments

Strength
Power Clean + Front Squat + Push Jerk
2×3+3+3
2×2+2+2
2×1+1+1

Conditioning
4×30” on/15” off
1. Split Squat Jacks
2. SA KB Swing (Switch each round)
3. Hollow Rock

Rest 90”

4×30” on/15” off
1. Butt-kick Jumps
2. SA KB Clean (Switch each round)
3. Thread the Needle …

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Cary CrossFit WOD 6.8.20

By Posted in - Cary CrossFit WODs on June 7th, 2020 0 Comments

Strength
Deadlift 2×8, 2×5
Wtd. Push-ups 4×6-10

Front Rack Reverse Lunge 3x6e
SA KB Row 3×8-12e

Conditioning – Beat the Coach Challenge #26
Alt. Tabata 20” on/10” off x4 Rounds each:
1. Push-ups
2. BW Squats
Score = Total Reps

Score to beat: 137 reps …

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Cary CrossFit WOD 3.20.20

By Posted in - Cary CrossFit WODs on March 19th, 2020 0 Comments

Thruster 7, 5, 3
Building from light to moderate load. Focus on movement efficiency.

“Fran” (Benchmark WOD – Record for ZP)
For Time: (12’ Cap)
21-15-9
BB Thrusters (44/30kg)
Pull-ups

Facility Records:
Mike Young 2:43
Lauren McGowan 3:25

Scaling options:
Thrusters – scale load
Pull-ups – …

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Cary CrossFit WOD 3.17.20

By Posted in - Cary CrossFit WODs on March 16th, 2020 0 Comments

15’ Build to Power Clean 1RM

Tempo Ring Dips (3s Ecc. + 3s Pause @ bottom) 4×3-6
Tempo Chin-ups (3s Pause @ top + 3s Ecc.) 4×3-6

For Time (10’ Cap)
Buy-in: 50 Double-Unders (100 Singles)
21-15-9
KB Swings (24/16kg)
Burpees
Cash-Out: 50 …

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