Posts in the Category: Cary CrossFit WODs

Cary CrossFit WOD 12.21.20

By Posted in - Cary CrossFit WODs on December 20th, 2020 0 Comments

Squat Snatch 2×3, 2×2, 2×1

Back Squat 2×7, 2×5 (Build to ~80% 1RM)
Pull-ups 2×7, 2×5 (Add weight if possible)

“Mistletoe”
For Time: (6’ Cap)
15-12-9
Toes-to-bar
Box Jump-Overs (24/20”)

Rx+: 30/24” Box

Time to beat: 3:05 Rx+ (Brian Barnes)

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Cary CrossFit WOD 12.18.20

By Posted in - Cary CrossFit WODs on December 17th, 2020 0 Comments

12’ Build to Power Clean 1RM

Dive Bomber Push-ups 4×5-10
Underhand BO Rows 2×10, 2×7

2’ on/1’ Off x 3 Rounds:
AMRAP
1, 2, 3, 4… (+1 Each Round)
Power Clean (50/35kg)
Burpee to Target (Jump & touch pull-up bar)
Pull-up

Rx+: Super Burpee, …

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Cary CrossFit WOD 12.14.20

By Posted in - Cary CrossFit WODs on December 13th, 2020 0 Comments

Squat Snatch 3×3, 3×2

Back Squat 2×10, 2×7 (Build to ~75% 1RM)
Pull-ups 4×6 (Add weight if possible)

1’ on/30” off x 4 Rounds, Alternating (2 Rounds each):
1. AMRAP Row Cals
2. AMRAP Box Jump-Overs (24/20”)

Score = Total Reps

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Cary CrossFit WOD 12.11.20

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

Power Clean 2×3, 2×2, 3×1

Ring Dips (or Ring Push-ups) 4×6-10
RDL 3×6

3’ On/2’ Off/3’ On
AMRAP
5 DB Deadlifts (40/25#)
5 DB Hang Clean
5 DB Shoulder to OH
(Pick up where you left off)

Score = Total Rounds

Score to beat: 10 …

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