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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 »

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

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 »

7/14/17

WOD 1) Weightlifting  Alternating EMOM for 14:00 (7 total rounds) of: Even min: 7 Bar Facing Burpees 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) RX+: 10 Bar Facing Burpees 2) Metcon For… Read more »

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CrossFit WOD Raleigh and Durham 7/12/17

WOD 1) Row 1K for Time 2) 400m Farmer’s Carry for Time 24/16kg 3) Metcon  5 rounds of: 10 HSPU* (see note) 20 “Russian” KB Swings (do not go above shoulder height) 32/24kg Rest 1:00 between rounds *If you perform the first round unbroken on a flat floor, add a 10# plate (deficit) each subsequent… Read more »

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CrossFit WOD Raleigh and Durham 7/11/17

WOD 1) Weightlifting Every 1:30 for… 1 Clean & Jerk (full) Begin @ 60% of 1RM – add 20/15# each 1:30 until consecutive misses occur – do not add weight after a miss. After consecutive misses, subtract 20/15# each minute, but add a rep. I.E. 2 misses @ 245, hit 225# on the next minute… Read more »

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CrossFit WOD Raleigh and Durham 7/10/17

WOD 1) Weightlifting Back Squat: Work up to a Max Effort Set @100% of your 5rm. 2) Metcon 4 Rounds of: 200m Run :20 Rest :40 ME TTB :20 Rest :40 ME  Hang Power Clean 135/95# RX+: 5 Rounds 155/105#

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CrossFit WOD Raleigh and Durham 7/7/17

WOD 1) Weightlifting 15 minutes to establish a 1RM Snatch  2) Metcon  “Jackie” For time:  1000 meter row  50 Thrusters (45 lbs)  30 Pull-ups

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