Posts in the Category: Cary CrossFit WODs

Cary CrossFit WOD 1.8.21

By Posted in - Cary CrossFit WODs on January 7th, 2021 0 Comments

Floor Press 3×7, 3×5

Rotating EMOM x 3 Rounds:
1. AMRAP DB Thrusters (40/25#)
2. AMRAP Pull-ups
3. AMRAP Super Burpees
4. AMRAP DB Cleans (40/25#)
5. Rest

Score = Total Reps
Score to beat: 182 Rx (Brian Barnes)

Accessories – 3 Sets
15 Band …

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Cary CrossFit WOD 1.6.21

By Posted in - Cary CrossFit WODs on January 5th, 2021 0 Comments

Back Squat 5×7 (Build up to ~75% of 1RM for last 2-3 Sets)

?Double Take?
4? AMRAP
3 Power Snatches
6 OH Squats
15 Double-Unders (30 Single-Unders)

Rest 2?

4? AMRAP
6 Hang Power Cleans
12 Front Rack Lunges
15 Double-Unders (30 Single-Unders)

Rx = 40/28kg …

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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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