Posts in the Category: WODs

Cary CrossFit WOD 9.19.11

By Posted in - Cary CrossFit WODs on September 19th, 2011 0 Comments

“Dealer’s Choice” Squat: 8 x 1 (on the minute)…pick from Overhead, Back Squat, Front Squat

“Helen”
3 Rounds for time
400m Run (out front side door; in rear side door)
21 KB Swings (16kb women; 24kg men)
12 Pullups

4 x …

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Cary CrossFit WOD 9.15.11

By Posted in - Cary CrossFit WODs on September 15th, 2011 0 Comments

Snatch: 6 x 2

1km Row Time Trial

6 x 20 sec KB Swings
6 x 4-10 Chest to Bar pullups

2 x 10 Partner Leg Toss
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100 Chest to Bar Pullups in under 7 minutes: