WOD

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7
Aug

080822

Commonwealth CrossFit, CrossFit Accolade – WOD

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Metcon

Metcon (Time)

3 Rounds

15 KB Swings (70/53)

15 Box jumps (24″/20″)

300m Row

Time cap: 12 Minutes
Swings are to parallel.

After Party

Deadlift (2-2-2)

Flat sets, no more than 80% 1RM.

5
Aug

080622

Commonwealth CrossFit, CrossFit Accolade – WOD

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Metcon

Metcon (Time)

With a partner

2k Row

30 Snatch (75/55)

30 Snatch (95/65)

20 Snatch (135/95)

20 Snatch (155/105)

10 Snatch (185/125)

10 Snatch (205/135)

2k Row

Time cap: 35 Minutes
One person working at a time, split the work how you choose.

3
Aug

080422

Commonwealth CrossFit, CrossFit Accolade – WOD

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Metcon

Metcon (Time)

45 Reps

Deadlifts (225/155)

Handstand Push-ups

Time cap: 10 Min
Partition however you choose.

After Party

3×8

Bicep Curls

Triceps Extensions

2
Aug

080322

Commonwealth CrossFit, CrossFit Accolade – WOD

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Metcon

Metcon (AMRAP – Rounds and Reps)

With a partner

18 Minute AMRAP

10 KB Swings (53/35)

10/8 Cal Bike

10 Sit-ups
– Trading full rounds

– Swings are to parallel

After Party

400m Farmer Carry

*As few breaks as possibele

1
Aug

080222

Commonwealth CrossFit, CrossFit Accolade – WOD

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Strength

Shoulder Press (5×3)

Ascending in load.

After Party

Demo GHD Hip Extension

3×5 Goodmornings

*At least 1 of 3 on GHD for 5-10 reps of hip ext

31
Jul

080122

Commonwealth CrossFit, CrossFit Accolade – WOD

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Strength

Front Squat (3-3-3)

Paused squats, hold for 1 sec at bottom.

Flat sets, add 2-5% from 7/18/22.

Metcon

Metcon (AMRAP – Reps)

60 seconds of thrusters

60 seconds of pull-ups

45 seconds of thrusters

45 seconds of pull-ups

30 seconds of thrusters

30 seconds of pull-ups

(95/65)

30
Jul

073122

Commonwealth CrossFit – WOD

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Metcon

Metcon (AMRAP – Reps)

6 – 2 Minute Rounds

200m Run

14 Alt. V-ups

Max Double Unders

1 Minute Rest Between Rounds

After Party

3x

6 Standing side crunch (per side)

100ft Farmer carry

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