Blog

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 »

Posted in | Comments Off on CrossFit WOD Raleigh and Durham 6/21/17

CrossFit WOD Raleigh and Durham 6/20/17

WOD 1) Weightlifting Every 1:30 for 6:00 (5 total sets)- 1 Clean + 1 Push Press + 1 Push Jerk + 1 Split Jerk *Begin around 60% of 1RM CJ and add weight each minute. 2) Metcon 3 Rounds at a sustainable pace of: 7:00 AMRAP of- 200m Run 20 TTB 20 Burpees 1:00 Rest… Read more »

Posted in | Comments Off on CrossFit WOD Raleigh and Durham 6/20/17

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

Posted in | Comments Off on CrossFit WOD Raleigh and Durham 6-19-17

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 »

Posted in | Comments Off on CrossFit WOD Raleigh and Durham 6-16-17

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 »

Posted in | Comments Off on CrossFit WOD Raleigh and Durham 6/14/17

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 »

Posted in | Comments Off on CrossFit WOD Raleigh and Durham 6/13/17

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

Posted in | Comments Off on CrossFit WOD Raleigh and Durham 6/12/17

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 »

Posted in | Comments Off on CrossFit WOD Raleigh and Durham 6/9/17

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

Posted in | Comments Off on CrossFit WOD Raleigh and Durham 6/7/17

CrossFit WOD Raleigh and Durham 6/6/17

Today marks the five year anniversary for Sua Sponte Raleigh and the two year anniversary of Sua Sponte Durham! We couldn’t be more humbled by the amazing people and communities that have found a home with us and the fitness and relationships that continue to be forged through sweet and steel. WOD 1) Weightlifting EMOM… Read more »

Posted in | Comments Off on CrossFit WOD Raleigh and Durham 6/6/17