john.dill

CrossFit WOD Raleigh and Durham 8/4/17

True strength cannot be given. It must be taken. Mask on. The New Cake Weight is available on the website now for preorder! WOD 1) Weightlifting Alternating EMOM for 14:00 (7 total rounds) of: Even min: 7 Box Jump Overs 30/24″ (facing box, no rebounding, turn AFTER landing) Odd min: 3 Touch & Go Power… Read more »

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CrossFit WOD Raleigh and Durham 8/2/17

WOD 1) Metcon 5 rounds of: 7 HSPU 10 “Russian” KB Swings (do not go above shoulder height) 24/16kg Rest 1:00 between rounds RX+: 10 HSPU’s, 32/24kg 2) Metcon “Triple G Chipper” For time: 60 pull-ups 50 abmat sit-ups 40 one-legged squats, alternating 200m Run 10 dumbbell push presses 135/95# RX+: 80 pull ups, 60… Read more »

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CrossFit WOD Raleigh Durham 7/31/17

WOD 1) Weightlifting  Work up to a max Effort Set @100% of your 5rm. 2) Metcon “Double-Under Snatch” 3 rounds for time of: 50 double-unders 15 snatches 95/65# RX+: 4 Rounds

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CrossFit WOD Raleigh and Durham 7/28/17

WOD 1) Weightlifting  Every 1:30 for 15 Minutes 1 Snatch (full) Begin @ 60% of 1RM – add 15/10# every 1:30 until consecutive misses occur – do not add weight after a miss. After consecutive misses, subtract 15/10# each 1:30, but add a rep. I.E. 2 misses @ 245, hit 230# on the next 1:30… Read more »

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CrossFit WOD Raleigh and Durham 7/26/17

WOD 1) Metcon 5 rounds of: 7 HSPU 20 “Russian” KB Swings (do not go above shoulder height) 24/16kg Rest 1:00 between rounds RX+: 7 Rounds, 10 strict HSPU’s,  30/24kg 2) Metcon 7 rounds of: 7 Bar Facing Burpees 7 Clean & Jerks (anyhow) 95/65# Rest :30 between rounds – absolutely AFAP every round. RX+:… Read more »

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CrossFit WOD Raleigh and Durham 7/25/17

WOD  1) Weightlifting Every 2:00 for 16 Minutes  1 Clean & Jerk (full) Begin @ 60% of 1RM – add 20/15# each 2:00 until consecutive misses occur – do not add weight after a miss. After consecutive misses, subtract 20/15# each 2:00, but add a rep. I.E. 2 misses @ 245, hit 225# on the… Read more »

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CrossFit WOD Raleigh and Durham 7/24/17

WOD 1) Weightlifting  Squat: 3×5@65% of your 5rm 2) Metcon 7 rounds of: 10 Wall Balls 20/14# 10 TTB Rest 1:1 (Max rest 1:30) RX+: 10 Rounds, 30/20#

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CrossFit WOD Raleigh and Durham 7/21/17

WOD 1) Weightlifting  Alternating EMOM for 14:00 (7 total rounds) of: Even min: 7 Box Jump Overs 30/24″ (facing box, no rebounding, turn AFTER landing) Odd min: 3 Touch & Go Power Clean + Push Jerks (begin @ 70% of 1rm PC+PJ and add load to a challenging but not maximal weight – no misses)… Read more »

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CrossFit WOD Raleigh and Durham 7/19/17

WOD 1) Metcon  5 rounds of: 10 HSPU 20 “Russian” KB Swings (do not go above shoulder height) 24/16kg Rest 1:00 between rounds RX+: 7 Rounds, strict, 32/24kg 2) Metcon 3 rounds for time of: 200m run 10 Thrusters 95/65# RX+: 15 Thrusters

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CrossFit WOD Raleigh and Durham 7/18/17

WOD 1) Weightlifting Every 1:45 for 14 Minutes  1 Clean & Jerk (full) Begin @ 60% of 1RM – add 20/15# each 1:45 until consecutive misses occur – do not add weight after a miss. After consecutive misses, subtract 20/15# each minute, but add a rep. 2) Metcon  12 Minute AMRAP :  10 Power Cleans… Read more »

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