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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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CrossFit WOD Raleigh and Durham 7/5/17

WOD 1) Weightlifting Establish a 10rm Hang Power Clean 2) Metcon “Helen” 3 rounds for time:  400 meter run  21 kettlebell swings (1.5/1 pood)  12 pull-ups Do Work…

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CrossFit WOD Raleigh and Durham 7-3-17

WOD 1) Weightlifting  Work up to a Max Effort Set @95% of your 5RM. 2) Metcon “Karen” 150 Wall Balls 20/14# – for time Do Work…

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CrossFit WOD Raleigh and Durham 6/30/17

WOD 1) Weightlifting EMOM for six minutes: 3 Snatches @65% of 1RM 2) Metcon 5 rounds of: 200m Run or 20 calorie Row 5 Muscle-Ups Rest 1:1 (20:00 total work cap) RX+: 7 Rounds, 7 MU’s

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CrossFit WOD Raleigh and Durham 6/28/17

WOD 1) Weightlifting 7X1 Hang Power Clean @ 80% of max from last week – rest as needed 2) Metcon 3 rounds for time of: 5 Wall Walks 75 Double-Unders 15 Power Clean & Push Jerks 95/65# RX+: 100′ HS Walk, 100 Double Unders, 25 PC&PJ’s

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CrossFit WOD Raleigh and Durham 6/27/17

WOD 1) Weightlifting Every 1:30 for 6:00 (5 total sets)- 1 Clean + 1 Push Press + 1 Push Jerk + 1 Split Jerk @ 80% of max from last week 2) Metcon At a sustainable pace, 20:00 AMRAP of: 200m Dual KB Carry (front rack) 24/16kg 15 Ring Dips 25 Abmat Situps 15 Arch… Read more »

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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 »

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