Performance Fitness Endurance 12.9.21

4 Rounds Warm up Pace
300m Row
10 Rocket Jumps
10e Shoulder taps

Dynamic Stretches

8x50m Sprints on track with Jog back
Rest 45″ when back to start line
Rest 1:30 after rep 4

4 Rounds: 30″ on/30″ off
Goblet Squat
Plank to Pushup + Pushup
Box Jump
MB Toe […]

2021-12-08T14:08:46-05:00Endurance WODs|

Cary CrossFit WOD 12.9.21

5′ AMRAP’s w/ 1′ rest between
(Sprint each 5 minutes!)

1.) 10/8 Choice of Machine
12 Wallballs (20/14)
10e WB Russian Twists

2.) 10/8 Choice of Machine
12 KB Swings
8 Sit Throughs

3.) 10/8 Choice of Machine
15e Mountain Climbers
10 Pushups

4.) 100 Jump Rope
12 Alt […]

2021-12-08T11:46:21-05:00Cary CrossFit WODs|

Performance Fitness Endurance 12.8.21

3 Lap Jog
3′ Jump Rope
Dynamic Stretches

EMOM x4 Rounds
1. 20m Plate OH Walking Lunge + Run back
2. 15/12 Cal Row
3. 8e Plank Plate Pull Across
4. 15 Plate Ground to Overhead
5. 15 Hollow Rocks

Band Monster Walks 3×10 steps each way
*Forward, Backwards, […]

2021-12-07T15:46:44-05:00Endurance WODs|

Cary CrossFit WOD 12.8.21

Back Squat 3×5 3×3 (Building up to ~80-85%)

OH Press 2×5, 2×3
DB Renegade Row 3x8e

In teams of 2, with 1 minute at each station, complete 5 Rounds of the following:
Partner A: Max Calorie Bike
Partner B: Max Devil Step-ups

Devil Step-up= DB […]

2021-12-08T11:26:37-05:00Cary CrossFit WODs|

Cary CrossFit WOD 12.7.21

Rowing Intervals
For Time: (16’ Cap)
1000m Row
Rest 2:00
750m Row
Rest 1:00
500m Row

Target time:
Men: 11-12’
Women: 12-14’

15’ Rotating EMOM
1. 12 SA KB Hang Snatches
2. 16 Skater Jumps
3. 20 Toe-Touches
4. 16 Alt. SA KB Cossack Squat
5. 12 Plank Jump-ins, Side to Side

2021-12-03T16:48:02-05:00Cary CrossFit WODs|

Performance Fitness LabFit 12.7.21

2’ Dynamic Warm-up (Multidirectional Locomotion + Dynamic Stretches + Sprint Drills)

Power Development
3 Rounds:
1. 6 Split Stance MB Chest Throws (3e)
2. 6 Broad Jumps (Single, Double, Triple)

3 Rounds:
1. 6 MB Hammer Hip Toss
2. 6 180-degree Vertical Jumps (3e)

Scramble Circuit – 2×25”/30” […]

2021-12-03T16:46:08-05:00LabFit WODs|
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