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CrossFit WOD Raleigh & Durham 3-8-17

WOD 1) 4 Rounds for reps of: 1:00 ME strict pull ups    :30 rest  1:00 ME V-ups  :30 rest  1:00 ME tall box jumps (pick a height that is challenging but safe. NO REBOUNDING)  :30 rest  2) 18 Minute AMRAP: 25 burpee box step ups 24/20″ 100m right arm kb farmers carry 24/16kg 75… Read more »

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CrossFit WOD Raleigh & Durham 3-6-17

WOD Strength 1) 3 Back Squats EMOM for 10 minute, 5-10# more than last week.  Metcon 2) Alternating EMOM for 16 minutes  Even – 3,6,9,12 shoulder to overhead 135/95# Odd – 10 box jumps overs 24/20″ *the reps for the STO go 3,6,9,12,3,6,9,12.  Do Work…

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CrossFit Open WOD 17.2 Raleigh and Durham 3-3-17

Today we tackle CrossFit Open WOD 17.2! Check out the video below for some strategy and tips! CrossFit Open WOD 17.2 Complete as many rounds and reps as possible in 12 minutes of: 2 rounds of: 50-ft. weighted walking lunge 16 toes-to-bars 8 power cleans Then, 2 rounds of: 50-ft. weighted walking lunge 16 bar… Read more »

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CrossFit WOD Raleigh and Durham 3-1-17

The CAKE WEIGHT has landed! You can pick up your preorders today! There are a few extras for those who would still like to get some! WOD Gymnastics 1) 4 Rounds for reps of: 1:00 ME hand release push ups    :30 rest  1:00 ME V-ups  :30 rest  1:00 ME tall box jumps (pick a… Read more »

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CrossFit WOD Raleigh and Durham 2-28-17

WOD  1) 2 full snatches EMOM for 10 min.  Start light and work towards a heavy set for the day.  2) 3 Rounds for reps of: 2:00 ME burpees over the bar 1:00 ME toes to bar  1:00 ME thrusters 75/55# 2:00 rest Do Work…

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CrossFit WOD Raleigh and Durham 2-27-17

WOD 1) 3 back squats EMOM for 10 min. Use 5-10# more than last week.  2) 5 Minute AMRAP: 30 double unders  10 push press 95/65# Rest 2:00 5 Minute AMRAP: 30 double unders  10 hang power cleans 95/65# Do Work…

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CrossFit WOD Raleigh & Durham 2-24-17

Today we are kicking off the CrossFit Games Open with WOD 17.1! Check out the 17.1 strategy video from The Outlaw Way below! Workout 17.1 For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs… Read more »

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CrossFit WOD Raleigh & Durham 2-15-17

1) Strength:  3 touch and go power snatches + 1 touch and go full snatch Every 90 seconds for 7 sets  Use 70% of max for the complex for all 7 sets.  2) Metcon: Alternating EMOM for 16 minutes  Even – 3,6,9,12 hang power cleans 135/95# Odd – 12 wall balls 20/14# *the reps for… Read more »

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2-21-17

Snatches will be programmed on Tuesdays and Gymnastics progressions will be held on Wednesdays for the duration of the CrossFit Open. Strength 1) 2 full snatches EMOM for 10 Minutes  Start light and work towards a heavy set for the day.  Metcon 2) 12 Minute AMRAP  Run 200m 14 bar facing burpees  7 overhead squats… Read more »

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2-20-17

The CrossFit Open kicks off this week! The first WOD will be announced Thursday night and we will be executing the WOD on Friday so get registered now!!!! The Open is for EVERYONE! Register Here. Strength 1) 3 Back Squats EMOM for 10 minutes at a moderate weight.  Warm up to a moderate weight that… Read more »

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