Posts in the Category: Cary CrossFit WODs

Cary CrossFit WOD 11.9.10

5 sets of 15 reps:
Bench Press
Back Squat

Cary CrossFit WOD 11.8.10

5 rounds for time:

Sprint 40m
12 Right Arm KB Swing
12 Right Arm KB Swing
12 Pull Ups

Cary CrossFit WOD 11.6.10

Complete 5 rounds of the following:

3 Clean Pulls
3 Power Cleans
3 Push Press
3 Push Jerks
3 Good Mornings

*Perform at 60%-70% of 3 RM Power Clean

*Rest 2 minutes between rounds

Cary CrossFit WOD 11.5.10

Cindy (as many rounds as possible in 20 minutes)

5 pullups
10 pushups
15 squats

Cary CrossFit WOD 11.4.10

Hang Cleans: 6 x 2
Squat: 5 x 7
Bench Press: 5 x 7
RDLs: 2 x 8

Cary CrossFit WOD 11.3.10

Complete 3 rounds for time:

15 DB Thrusters
15 Russian Twists
15 Burpees
30 Jump Rope Contacts

Cary CrossFit WOD 11.2.10

On the minute:

Perform 2 Power Cleans on the minute for 15 minutes.

*Start the clock. At the top of every minute perform 2 Power Cleans.
*Use a maximal weight 85%+ of 1 RM Power Clean.
*Perform 1 burpee …

Cary CrossFit WOD 11.1.10

Complete the following:

Tabata Jump Squat
Rest 1 minute
Tabata Knees to Elbows
Rest 1 minute
Tabata Pushup