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Blog 2017-11-15T17:59:16+00:00

WOD 12/13/17

1) Skills/Conditioning 12:00 min AMRAP 8 HSPU 15 Burpee Box Jump Overs RX+: 10 Strict HSPU 15 Burpee Box Jump Overs 2) Metcon: For time: 25 Wall Balls 20/14# 50' FR Walking Lunges 53/35# (each [...]

12/12/2017 CROSSFIT WOD RALEIGH AND DURHAM

Weightlifting Snacth (high pull + full + ohs) (7x1) 1) Every 2:00 for 12:00 (7 total sets): 2 Snatch Hi-Pulls + 2 T&G Snatch (full) + 2 OHS *Begin at 60% of 1rm & increase [...]

12/11/2017 CROSSFIT WOD RALEIGH AND DURHAM

1) Weightlifting Deadlift: 3x5 @ 65% of 5 RM Deadlift from a 2-3" deficit 2) Metcon With a running clock... A) 7:00 AMRAP of: 20 6" Target Burpees 20 Power Snatches 95/65# Rest 3 Min [...]

12/08/2017 CROSSFIT WOD RALEIGH AND DURHAM

1) Weightlifting Every 2:00 for 12:00 (7 total sets): 2 Clean Hi-Pulls + 2 T&G Cleans (full) + 2 Jerks *Begin at 60 of 1rm & increase to a max for the complex. All reps [...]

12/06/2017 CROSSFIT WOD RALEIGH AND DURHAM

Gymnastics: Alternating EMOM for 14 Min: 8 HSPU 25 Double Unders RX+: 10 HSPU 45 DU Metcon: 20 minute AMRAP of: 30 KBS 24/16kg 20 Split Jumps (each jump = 1 rep) 10 Ring Rows [...]

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