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Crossfit WOD Raleigh and Durham 9/21/2017

Weightlifting: 7×1 Three position cleans (floor, hang,  power) +1 jerk.  work from 60-80% concentrating on technique over weight,  rest as needed. METCON:  For time w/20 min time cap. 20 power cleans 115/75 100m run or 10cal row.. 15 power cleans 115/75 200m run or 15cal row.. 10 power cleans 115/75 400m run or 20cal row….. Read more »

Crossfit WOD Raleigh and Durham 9/19/2017

Weightlifting: 7×1 Three position snatches (floor, hang, power) – work from 60-80%  Concentrating on technique over weight,  Rest as needed. METCON: 12 MIN AMRAP- 10 kb OHS (right hand) 24/16kg 10 burpee box jump overs 24/20 10kb OHS (left hand) 24/16kb 15 abmat sit ups RX+ 15reps for all movements 32/24

Crossfit WOD Raleigh and Durham 9/15/2017

Weightlifting: 7×1 three position cleans (floor, hang, power position) +1 jerk work from 60-80%  Concentrating on  technique overweight, rest when needed.  METCON: 12:00 AMRAP of: 14 C2B pull-ups 28 wall balls 20/14#  RX+ 7 muscle ups, 30/20

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Crossfit WOD Raleigh and Durham 9/13/2017

Part A: 16 MIN ALTERNATING EMOM 1) *5 tempo push ups- 3sec count down, 3sec count at bottom, 3sec count up. 2) 30sec hold of hollow rock. RX+ring push ups. PART B 3MIN AMRAP: 10 Strict pullups with remaining time Box jumps 24/20 [REST 1 MIN] 3MIN AMRAP  10 strict pullups with remaining time 25′… Read more »

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Crossfit WOD Raleigh and Durham 9/12/2017

Weightlifting:  3 position snatch (floor, hang,  power) work from 60-80% concentrating on technique not weight. Rest as needed Metcon: 3 rounds for time.                                   14 power snatches 115/75.  30 double indeed Rest 2 mins….. 3 rounds for time 14… Read more »

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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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