Performance Fitness Endurance 5.28.22

12’ Dynamic Warm-up (Multidirectional locomotion + Dynamic Stretches)

3 Rounds for Time (30’ Cap)
Run 300m (1 Lap)
50 Ab Mat Sit ups
40 KB Swings (24/16kg)
30 Wall Balls (20/14lbs)
20 Walking Lunge Steps
10 DB Super Burpee to Standing

2022-05-25T08:04:58-04:00Endurance WODs|

Cary CrossFit WOD 5.28.22

Power Snatch 7×2 E90”

Snatch Pull 3×5 (100%+ of Snatch 1RM)
SA ½ Kneeling DB Press 3×8-12e

Every 3’ x 3 rounds:
15/12 Calorie Row
10 Goblet Squats (24/16kg)
Max MB Slams in remaining time.

Score: MB Slams (20/15#)

*A new interval starts every 3 mins, there […]

2022-05-23T11:12:19-04:00Cary CrossFit WODs|

Performance Fitness Endurance 5.26.22

12’ Dynamic Warm-up (Multidirectional locomotion + Dynamic Stretches)

For Time: (30’ Cap)
300m *Weighted* Run
Then, 4 Rounds:
9 Push-ups
12 *Weighted* Squats
15 Sit-ups

300m *Weighted* Run
Then, 3 Rounds:
9 Push-ups
12 *Weighted* Squats
15 Sit-ups

300m *Weighted* Run
Then, 2 Rounds:
9 Push-ups
12 *Weighted* Squats
15 Sit-ups

*Weighted movements should be […]

2022-05-23T11:27:32-04:00Endurance WODs|

Cary CrossFit WOD 5.26.22

2-Part Conditioning
4’ on/2’ off x 2 Rounds:
AMRAP
10 MB Slams (20/15#)
20 MB Russian Twists
30yd Sled Push
(15yd out, 15yd back)

4’ Rest

4’ on/2’ off x 2 Rounds:
AMRAP
8 MB Side Slams
10 KB Swings (24/16kg)
12 Straight Leg Sit-ups

Midline Stability – 3 Sets:
12e Band Pallof […]

2022-05-25T08:48:55-04:00Cary CrossFit WODs|

Performance Fitness Strength 5.25.22

Back Squat Waves 5, 4, 3, 5, 4, 3
(2nd Wave of 5/4/3 should be heavier than the 1st.)

OH Press 8, 5, 3, 3
Wtd. Side Plank 3×30”/Side

Backwards Sled Drag 4x15yd
(Partner up as necessary, option to use straps or rings around […]

2022-05-22T09:54:34-04:00Strength WODs|

Performance Fitness Endurance 5.25.22

12’ Dynamic Warm-up (Multidirectional locomotion + Dynamic Stretches)

4 Full Rounds 45″ on/30” off

(2’ rest after 2 rounds)

1. Bike
2. AMRAP: 8e Mountain Climbers + 8e Wtd. Russian Twist (MB or DB)
3. Row
4. AMRAP: DB Burpee to Thruster (2 DB’s)
5. Run […]

2022-05-23T11:16:40-04:00Endurance WODs|
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