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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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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 »

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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 »

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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

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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 »

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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 »

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