john.dill

Crossfit WOD Raleigh and Durham 9/11/2017

Weightlifting: Establish a max effort set @ 70% of your deadlift 5rm Metcon: 21-15-9 full cleans 135/95 Box jump overs,  no rebounding (24/20) handstand pushups RX+ strict handstand pushups  

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Crossfit WOD Raleigh and Durham 9/8/2017

Weightlifting: 7×1 Three position clean (floor,  hang, power position) + jerk – work from 70-80% concentrating on technique over weight. Rest as needed. Metcon: EMOM 100 bar facing burpees for time. Beginning at 1:00 -3 power cleans (155/105) RX+:185/125

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CrossFit WOD Raleigh and Durham 9/6/17

WOD 1) Gymnastics 16 MIN ALTERNATING EMOM: 5 tempo push up: 5 sec down, explosive up  30 second plank hold RX+: Ring push ups  2) Metcon 7 MIN AMRAP  4 Strict pull ups 40 DU (scale 40 singles) Rest 2:00 min  7 min AMRAP 8 Ring Rows 20 Russian KB Swings 53/35# Rx+ 70/53#

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CrossFit WOD Raleigh and Durham 9/5/17

WOD With a continuously running clock… 1) 0-10:00 – to establish a 5rm Hang Power Snatch 2)10:00-20:00 – Run 1 Mile (rest the remainder of the 10:00, or don’t finish in 10:00 and lose time during next sequence) 3) 20:00-30:00 – to establish a 5rm Hang Power Snatch

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CrossFit WOD Raleigh and Durham 9/4/17

WOD  1) Weightlifting Deadlift: Work up to a Max Effort Set @65% of 5rm 2) Metcon 4 rounds  400 m run  30 wall balls 20/14 15 Burpees (to 6″ target)  Rx+: 5 rounds

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CrossFit WOD Raleigh and Durham 9/1/17

WOD   1) Weightlifting   Establish a 5rm Deadlift   2) Metcon   In Teams of three:   Row 13k   RX+: 15k  

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CrossFit WOD Raleighand Durham 8/30/17

What’s the verdict?! Was this a make or a miss for B Nasty?! WOD 1) Weightlifting  Establish a 1rm Clean and Jerk 2) Metcon  For time: 15 Snatches (anyhow) 95/65# 50 Double-Unders 15 OHS 95/65# 200m Run  10 Snatches (anyhow) 115/75# 50 Double-Unders 10 OHS 115/75# 200m run 5 Snatches (anyhow) 135/95# 50 Double-Unders 5… Read more »

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CrossFit WOD Raleigh and Durham 8/29/17

WOD 1) Weightlifting Establish a 1rm Snatch 2) Metcon 5 rounds of: 250m Row or 200m Run 10 TTB 10 Thrusters 95/65# Rest 1:1 RX+: 7 Rounds, 25/30 cal assault bike, dual kb thrusters 45/35# Do Work…

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CrossFit WOD Raleigh and Durham 8/28/17

WOD 1) Weightlifting  Establish a 5RM Back Squat 2) Metcon  For time: Run 800m 15 Hang Power Cleans 135/95# Run 400m 15 Hang Power Cleans 135/95# Run 800m 30 Front Squats 135/95# RX+: 185/125

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CrossFit WOD Raleigh and Durham 8/25/17

WOD 1) Metcon 5 rounds of: 10 Strict HSPU 24 “Russian” KB Swings (do not go above shoulder height) 24/16kg Rest 1:00 between rounds RX+: 7 Rounds , 12 Strict HSPU’s, 32/24kg 2) Metcon 4 rounds at a SUSTAINABLE PACE: 6:00 AMRAP of- 15 Power Snatches 75/55# 10 Strict Ring Dips 15 OHS 75/55# 10… Read more »

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