Posts in the Category: WODs

Cary Crossfit WOD 7.2.19

By Posted in - Cary CrossFit WODs on July 1st, 2019 0 Comments

Power Snatch 4×2, 3×1 (at least last 2 @ 85%+)

Double KB Farmer’s Carry 3x40m
Band Facepulls 3×15

6′ Amrap
5 DB Shoulder to OH (40/25lbs)
10 KB Swings (24/16kg)

2′ Rest

6′ Amrap
5 Toes to Bar
10 OH Squats (30/20kg)

Rx+
5 HSPU
10 KB …

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Performance Fitness SwOly 7.1.19

By Posted in - SwOly WODs on June 30th, 2019 0 Comments

Clean + Jerk 3×2, 3×1 (work up to heavy single)

Clean 3×1 (continue building to heavy single)

Clean Pull 3×2 (Heavier than cleans)

Burnout Complex: 3x
DB Floor Press x8 (12RM)
(Wtd.) Pushup x8
DB Supine Tri Ext. x8
Band Tricep Ext. …

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Performance Fitness Endurance 6.29.19

By Posted in - Endurance WODs on June 28th, 2019 0 Comments

Jog to White Tiger
Dynamic Stretches

Partner Bike Challenge
5 Rounds each
Partner A: Bike 7/9 Cal
Partner B: Amrap 10e Shoulder Taps/10e Bicycle Twists

Rest 2′

Partner Row Challenge
5 Rounds each
Partner A: Row 200m
Partner B: Amrap 8 Vups/16e Mountain Climbers

Rest 2′

Partner …

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