Cary CrossFit

Clean Pull 6 x 3 on the 2’

Back Squat 4 x 3 (3 sec pause at parallel)
V-Ups 3 x 25

WOD 2 Rounds, Cumulative Rep Count for score
2 min on / 1 min off:
Burpee
Lunge Jump
MB V-Ups (5kg/4kg)
Lateral Hurdle Hops

3 Rounds of 20 Mtn Climbers, 20 Jumping Jacks, 30 second Plank Hold

Ladder…1200m in 6:00, 900m in 5’, 600m in 3:30, 300m as fast as possible (attempt to complete each run as fast as possible, whatever the balance of your time remaining is your rest)

As many rounds as possible in 12 minutes:
10 Alt. Lunge Jumps (5 ea side)
10 Pushups
10 Rocket Jumps

Hand Stand Skill Work

12 minutes to find Power Clean Daily Max

For time:
Buy-In: 50 Double Unders + 20 Knees to Elbows
5 rounds of 5 power cleans (185 lbs / 132 lbs) followed by a 400m Run
Cash-Out: 20 Knees to Elbows + 50 Double Unders

K.B. Rotation (24kg/16kg) (KB Swings, KB High Pull, Goblet Squats) 5 x 6 each

WOD For Time:
Buy In: 300m Run, 20 Super Burpees
5 Rounds:
12 Pull Up
12 Push Up
12 V-Ups.
Cash Out: 600 m Run

Power Clean 4 x 3

WOD “Cindy” AMRAP in 20’
5 Pull Ups, 10 Push Ups, 15 Squats

2 x 400m Run
Crab Kicks 2 x 10 each leg

Turkish Get Up 5 x 4 each arm

Back Squat 4 x 4
Under the Fence Push up 4 x 10

Team WOD:  3 Rounds for Time.  One person runs while the other is doing the rep scheme.  If the person running finishes the run before their teammate is done with the rep scheme; the runner may help his teammate finish the rep scheme.
400m Run
9 Pull Ups
15 Deload Push Ups
18 Drop Squat

4 Laps of AL
Walking Stretch Series

Six sets of the following:
Athletes have 1’ to complete 30 Walking Lunges with a single DB held OH (15 lunges with DB in R hand, 15 lunges with DB in L hand); 1:40 seconds to complete a 300m run
If you complete either the lunges or run before the allotted time the remaining time is rest. Failure to complete the prescription in time incurs a 5 Burpee Penalty to be completed at the conclusion of the six sets.

4 people at each station…everyone goes as hard as possible for 1’ and then rests 1’. Score = cumulative reps
Calorie Row
DB Squat Clean (40 lb / 25 lb)
Wall Ball (20 lb / 14 lb)
Goblet Squat (24kg / 16kg)

Power Clean plus a Front Squat 6 x 2 + 2

D.B. Bent Over Row 4 x 8
Planks 3 x 90 sec.

WOD 15’ AMRAP:
8 Strict Pull Ups
10 Deload Push Ups
12 Goblet Squats (24/16)

D.B. Snatch 6 x 4(each arm)

Pull Ups (Slow Eccentric, Power Concentric) 4 x 6
V- Ups 3 x 20

WOD: 12’ AMRAP
15 Goblet Squats (24/16)
12 Deload Push Ups
9 Burpees
200m Run

Alt. Lunge Jumps: 3 x 6 ea unweighted

Back Squat: 5 x 5
Hand Stand Pushup: 5 x 6-10

Six rounds for time of:
Ground to overhead any way you want, 6 reps (110 lbs / 75 lbs)....no bar dropping, bar must touch ground at start and finish with feet together and arms full extended overhead
300m Run