Posts in the Category: Cary CrossFit WODs

Cary Crossfit WOD 1.14.19

By Posted in - Cary CrossFit WODs on January 13th, 2019 0 Comments

Power Clean 4×2 Building up
5×1+2 @ 80% of Clean Max on 1:15
Power Clean + FS

Weighted Plank 3x30s
Band Facepulls 3×12

Rx (9’ Amrap)
8 BB Ground to OH (45/30kg)
8 Super Burpee over Bar

Rx+ (9’ Cap)
15 Clusters (50/30kg)
200m Row
10 …

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Cary Crossfit WOD 1.8.19

By Posted in - Cary CrossFit WODs on January 7th, 2019 0 Comments

Back Squat 3×4 Warm up
3×10 @ 70% on 3:30 Interval (don’t scale, you can do it!)

Ring Pushup 4×10
BO DB Row 4×10

10’ Amrap
15/12 Cal Row
10 KB Swings (24/16kg)
5 BB Shoulder to OH (40/28kg)

Rx+
15/12 Cal Row
10 American …

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