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CrossFit WOD Raleigh and Durham 8/28/17

WOD 1) Weightlifting  Establish a 5RM Back Squat 2) Metcon  For time: Run 800m 15 Hang Power Cleans 135/95# Run 400m 15 Hang Power Cleans 135/95# Run 800m 30 Front Squats 135/95# RX+: 185/125

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CrossFit WOD Raleigh and Durham 8/25/17

WOD 1) Metcon 5 rounds of: 10 Strict HSPU 24 “Russian” KB Swings (do not go above shoulder height) 24/16kg Rest 1:00 between rounds RX+: 7 Rounds , 12 Strict HSPU’s, 32/24kg 2) Metcon 4 rounds at a SUSTAINABLE PACE: 6:00 AMRAP of- 15 Power Snatches 75/55# 10 Strict Ring Dips 15 OHS 75/55# 10… Read more »

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CrossFit WOD Raleigh and Durham 8/23/17

WOD 1) Weightlifting Every 2:00 for 14 min 1 Clean & 2 Jerks (full) Begin @ 60% of 1RM – add 20/15# each 2:00 until consecutive misses occur – do not add weight after a miss. After consecutive misses, subtract 20/15# each 2:00, but add a JERK rep. I.E. 2 misses @ 245, hit 225#… Read more »

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CrossFit WOD Raleigh and Durham 8/22/17

WOD 1) Weightlifting  Every 1:30 for 12 Minutes 1 Hang Snatch + 1 T&G Snatch (both full) Begin @ 60% of 1RM Snatch – add 15/10# every 1:30 until consecutive misses occur on either part of the complex – do not add weight after a miss. After consecutive misses, subtract 15/10# each 1:30, but add… Read more »

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CrossFit WOD Raleigh and Durham 8/21/17

1) Weightlifting Back Squat: 3×5@65% of 5rm 2) Metcon  For time: 15 Bar Facing Burpees 15 C2B Pullups 15 Hang Power Cleans 135/95# 12 Bar Facing Burpees 12 C2B Pullups 12 Hang Power Cleans 135/95# 9 Bar Facing Burpees 9 C2B Pullups 9 Hang Power Cleans 135/95# 6 Bar Facing Burpees 6 C2B Pullups 6… Read more »

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CrossFit WOD Raleigh and Durham 8/18/17

WOD 1) Metcon  5 rounds of: 9 HSPU 24 “Russian” KB Swings (do not go above shoulder height) 24/16kg Rest 1:00 between rounds RX+: 7 Rounds, 32/24kg 2) Metcon 3 rounds for time of: 15 Thrusters 95/65# Box Jump Over 24/20″  9 Chest to Bar Pullups  RX+: 5 Rounds, 30/24″, Bar Muscle Ups

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CrossFit WOD Raleigh and Durham 8/16/17

WOD  1) Weightlifting  Every 2:00 for 14 Minutes 1 Clean & 2 Jerks (full) Begin @ 50% of 1RM – add 20/15# each 2:00 until consecutive misses occur – do not add weight after a miss. After consecutive misses, subtract 20/15# each 2:00, but add a JERK rep. I.E. 2 misses @ 245, hit 225#… Read more »

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CrossFit WOD Raleigh and Durham 8/14/17

WOD 1) Weightlifting Back Squat: Work up to a Max Effort Set @110% of your 5rm 2) Metcon With a running clock… 0:00 to 8:00 For time: Row 1k or 800 m run  30 Clean & Jerks (anyhow) 115/75# *Rest until the clock hits 8:00 if you finish. 8:00-12:00 ME Pull ups  *No rest after…. Read more »

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CrossFit WOD Raleigh and Durham 8/11/17

WOD 1) Metcon 7 rounds of: 8 Strict HSPU* (see note) 24 “Russian” KB Swings (do not go above shoulder height) 24/16kg Rest 1:00 between rounds RX+: 32/24kg 2) Metcon 7 rounds for time of: 13 Wall Balls 20/14# 7 Hang Power Cleans 95/65# RX+: 10 Rounds

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CrossFit WOD Raleigh and Durham 8/9/79

There’s still a little time left to order your new CAKE WEIGHT! WOD 1) Weightlifting  Every 2:00 for 14 Minutes 1 Clean & 2 Jerks (full) Begin @ 50% of 1RM – add 20/15# each 2:00 until consecutive misses occur – do not add weight after a miss. After consecutive misses, subtract 20/15# each 2:00,… Read more »

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