Posts in the Category: Cary CrossFit WODs

Cary CrossFit WOD 1.4.21

By Posted in - Cary CrossFit WODs on January 3rd, 2021 0 Comments

“Macho Man” Complex E2MOM x 5 Sets:
3 Power Cleans
3 Front Squats
3 Jerks

High Box Step-downs 4x5e
BB Rollouts 4×7-10

For Time: (8’ Cap)
12 Box Jumps (30/24”)
16 DB Renegade Rows (40/25#)
20 DB Ground to OH (40/25#)
16 DB Renegade Rows
12 …

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Cary CrossFit WOD 1.1.21

By Posted in - Cary CrossFit WODs on December 31st, 2020 0 Comments

Power Clean EMOM
3:00 EMOM: 3 Power Cleans (Light)
Rest 1:00
3:00 EMOM: 2 Power Cleans (Moderate)
Rest 1:00
3:00 EMOM: 1 Power Clean (Heavy)

3’ on/1’ off x 3 Rounds:
AMRAP
1, 2, 3, 4, 5… (+1 each round)
Pull-up
Front Squat (50/35kg)
Burpee over …

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Cary CrossFit WOD 12.29.20

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

Turkish Get-up
2x2e (Light-Moderate)
3x1e (Heavy)

3’ on/2’ off x 3 Rounds:
AMRAP
3 Push Presses (50/35kg)
6 Toes to Bar
9 Box Jumps (24/20”)

(Pick up where you left off.)

Score = Total Rounds + Reps

Midline Stability – 3 Sets
12e Side Plank Leg …

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Cary CrossFit WOD 12.24.20

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

SA KB Complex – 10’ EMOM
3 Swings
3 High Pulls
3 Snatches
(Switch hands after each minute)

“Sleigh Ride”
4’ on/2’ off x 2 Rounds:
AMRAP
10 Push-ups
15 Ab Mat Sit-ups
20yd Sled Push (25/10kg)
(10yd out/10yd back)

Rest 4’

4’ on/2’ off x 2 Rounds:
AMRAP
5 …

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