Posts in the Category: WODs

Cary Crossfit WOD 9.18.19

By Posted in - Cary CrossFit WODs on September 17th, 2019 0 Comments

Squat Snatch w/ pause at knee 3×2
Squat Snatch 3×2

SL DB Hip Thrust 4x8e
Band Facepulls 4×12

5’ Amrap
10 Alt. DB Snatches (40/25lbs)
5 Super Burpees

2’ Rest

5’ Amrap
10 SA DB OH Lunges (40/25)
5 DB Lying to Standing

Score = …

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Performance Fitness Endurance 9.14.19

By Posted in - Endurance WODs on September 13th, 2019 0 Comments

10′ Dynamic warm up

2 Rounds extended warm up 1′ on/15″ off
Bike
Jump Rope
Empty Sled March
1′ Rest

For Time (25′ Cap)
300m run
20 Box Jumps
20e MB Russian Twists
600m run
25 Plate Thrusters
25e Shoulder Taps (50 total)
900m run
30 Lunge Jumps (15e)
30 …

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