Posts in the Category: Cary CrossFit WODs

Cary CrossFit WOD 3.5.21

By Posted in - Cary CrossFit WODs on March 4th, 2021 0 Comments

Thrusters 7, 5, 3 (building heavier than the weight you will use for ?Fran?)
Arch to Hollow Swing 2×8

?Fran? (Benchmark)
For Time: (10? Cap)
21-15-9
Thrusters (45/30kg)
Pull-ups

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

Scaling Options:
Thrusters – Scale weight
Pull-ups – Scale to …

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Cary CrossFit WOD 3.4.21

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

Cardio Party
12’ AMRAP
300m Run Every 4:00
AMRAP
5 Deload Push-ups
10 KB Swings
15 Ab Mat Sit-ups
(Pick up where you left off)

Rest 4:00

12’ AMRAP
30/21 Cal Row Every 4:00
AMRAP
10 Sit-Throughs
10 Alt. SA DB Cossack Squats
10 Lateral Hops over DB
(Pick …

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Cary CrossFit WOD 3.3.21

By Posted in - Cary CrossFit WODs on March 2nd, 2021 0 Comments

Deadlift 3×7, 3×5 (Building up to 75-80% for last 3 Sets)

Mixed Grip Pull-ups 4×4-8 (Alt. grip from set to set)
SA DB Strict Press 3×8-12e

For Time: (6′ Cap)
10-8-6-4-2
DB Renegade Rows (Total)
DB Hang Cleans
DB Front Rack Lunges …

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Cary CrossFit WOD 2.26.21

By Posted in - Cary CrossFit WODs on February 25th, 2021 0 Comments

Barbell Cycling Practice:
Hang Power Clean 2×7, 2×5, 2×3 E2MOM

45? on/45? off, Alternating x 3 Rounds Through:
1. AMRAP Thrusters (45/30kg)
2. AMRAP Pull-ups

Score = Total Thrusters + Total Pull-ups

Arm Farm
Partitioned any way:
30 KB Upright Rows
30 Band Straight-arm …

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