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11/17/2017 Crossfit WOD Raleigh and Durham 

WEIGHTLIFTING:  CLEAN COMPLEX- EVERY 2:00 FOR 12 (7 TOTAL SETS) 3 Clean Pulls + 2 T&G Cleans (Full) + 1Jerk * Begin at 50-60% of one rep Max and increase to a wait for the complex. All reps should be complete without dropping the bar. METCON: 20 Min AMRAP Aerobic Pace – 400m run/500m row… Read more »

11/14/2017 Crossfit WOD Raleigh and Durham 

WEIGHTLIFTING: Every 2:00 for 12:00 (7 total sets) 3 Hi-Pulls 2 T&G Snatches (full) +1 snatch balance. Begin at 50 or 60% of one rep max  And increase to max for the day.  *All reps should be completed without dropping the bar or pausing at the floor. METCON: 5 Rounds for time- 25′ Walking lunges 10… Read more »

11/10/2017 Crossfit WOD Raleigh and Durham 

WEIGHTLIFTING CLEAN COMPLEX ( Enter heaviest weight  Lifted) 3Clean Hi-pulls+2T&G (Full) +1Jerk *Begin 50-60% of 1RM & Increase to Max of complex. All reps should be completed without dropping the bar. METCON (TIME) For time with a 20 Min time cap.  20cal row/ 200m run 20wall ball 20 V-Ups 20 deadlifts (185/135) 20 Burpee Box… Read more »

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11/8/2017 Crossfit WOD Raleigh and Durham 

Weightlifting:  GYMNASTICS “RUN” PART A- 6 Rounds Alternating Every 90 Sec (18min) 6 Chest to Bar/Low as possible or 3 Bar MU 10 Toes to Bar METCON:  PART C- 5MIN FRAN Scale To Get 5 Min Fran… 6Min Cap

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11/7/2017 Crossfit WOD Raleigh and Durham 

WEIGHTLIFTING:  SNATCH COMPLEX- 1) Every 2mins for 12mins (7 total sets) 3 snatch hi-pulls, 2 T&G snatches (full) and 1 snatch balance *Begin at 50-60% of 1rm and increase for max complex of the day. All reps should be completed without dropping the bar or pausing at the floor. METCON: 1×400m run @80% (brisk warm-up… Read more »

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11/6/2017 Crossfit WOD Raleigh and Durham 

WEIGHTLIFTING: DEADLIFT- 3X5 65% of 5RM METCON: 4 Rounds for time- 16 Burpees Over the Bar 12 Toes To Bar 6 Power Snatches 135/95 RX+ 155/105

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11/03/2017 Crossfit WOD Raleigh and Durham 

Weightlifting: Clean Complex-Every 2:00 for 12:00 (7 total sets) 3clean Hi-Pulls +2T&G Cleans (full) + 1jerk * begin at 50-60% of 1rm & increase to a max for the complex.  All should be combined without dropping the bar  METCON: 4rounds for time- 2rope climbs  15′ or 4 pull-ups  15 OHS 125/85 2 rope climbs 15′ or… Read more »

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11/01/2017 Crossfit WOD Raleigh and Durham 

Gymnastic: “RUN” PART A: 6 Rounds Alternating Every 90sec (18min) 4Chest to Bar/low as possible or 2 bar MU 8 toes to bar PART B: Ring Dips Introduction take 5-7 mins and review technique of a ring dip (strict) METCON: PART C. For Time 21-15-9 Ring Push-ups Wall Balls 20/14 An Mat Sit-ups

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