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CrossFit WOD Raleigh and Durham 6/26/17

Shout out to Beth and Lauren aka Bethus Maximus and Baby Thor for taking first place in the Women’s RX division this weekend at the Summer Slam Competition!  WOD  1) Weightlifting 3×5 @60% of your 5RM 2) Metcon 4 Rounds for Time: 7 shoulder to overhead 135/95# 14 toes to bar 21 kb swings 24/16kg… Read more »

CrossFit WOD Raleigh and Durham 6/21/17

Shout out to Adam “Ant” for loosing another 17 pounds in the past two months! Keep up the hard work and dedication Adam! WOD 1) Weightlifting 7×1 Hang Power Clean. Work to a heavy single for the day.  2) Metcon 4 rounds for time of: 50′ Dual KB OH Walking Lunges 24/16kg 7 Strict Pull… Read more »

CrossFit WOD Raleigh and Durham 6-19-17

WOD 1) Weightlifting Back Squat: Work up to a Max Effort set @100% of your 5RM 2) Metcon  “Nate” Complete as many rounds in twenty minutes as you can of: 2 Muscle-ups 4 Handstand Push-ups 8 2-Pood Kettlebell swings

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CrossFit WOD Raleigh and Durham 6-16-17

WOD 1) Weightlifting  10 Minute EMOM 1 Snatch  Start with 70-75% of your 1RM and work up  to roughly 90%. 2) Metcon For time: 100′ Dual KB Farmers Carry 24/16kg 15 C2B 20 Abmat Situps 100′ Dual KB Farmers Carry 24/16kg 12 C2B 20 Abmat Situps 100′ Dual KB Farmers Carry 24/16kg 9 C2B 20… Read more »

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CrossFit WOD Raleigh and Durham 6/14/17

WOD 1) Weightlifting Hang Power Snatch: 7×1 work to a heavy single for the day, rest as needed. 2) Metcon: With a running clock… 3 rounds of: 20 Front Rack BB Weighted Box Stepups (alternating)* 75/55# 24/20″ 10 Hang Power Snatches 75/55# Rest 1:00 between rounds – after 3rd round, rest 1:00 then… 40 Burpee… Read more »

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CrossFit WOD Raleigh and Durham 6/13/17

  WOD 1) Weightlifting Every 1:30 for 9:00 (7 total sets)- 1 Clean + 1 Push Press + 1 Push Jerk + 1 Split Jerk *Begin around 60% of 1RM CJ and add weight each minute until a miss occurs. Yes, the Push Press will likely be the limiting factor. If it is not, and… Read more »

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CrossFit WOD Raleigh and Durham 6/12/17

WOD 1) Weightlifting Back Squat: Work up to a Max Effort set at 95% of your 5rm. 2) Metcon 5 Rounds of: 100m Run or 125m Row 20 Burpees 40 Double-Unders Rest 1:1 RX+: 7 Rounds, 50 Du’s

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CrossFit WOD Raleigh and Durham 6/9/17

WOD 1) Weightlifting 10 Minute EMOM: Snatch @70% Start with one rep and add a rep each minute until failure. After failure is reached, complete the rest of the EMOM at the highest reps reached before failure. 2) Metcon 3 rounds for time of: 3 Muscle-Ups 6 Shoulder to Overhead 155/115# 6 Muscle-Ups 12 Front… Read more »

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CrossFit WOD Raleigh and Durham 6/7/17

WOD 1) Weightlifting  7X1 Hang Power Clean- work to a heavy single for the day, rest as needed 2) Metcon For time: 40 Wall Balls 20/14# 20 TTB 50 Pistols (alternating) 20 TTB 40 Wall Balls 20/14# RX+: 30 TTB, 30/20# WB

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