WOD

Announcements

Fall Healthy Habits Nutrition Challenge with Coach Anna begins 10/1. Email [email protected] with any questions. Check your email for sign up links.

CrossFit Accolade – WOD

Metcon

Melissa (AMRAP – Rounds and Reps)

21 Minute AMRAP

8 Chest to Bar Pull-ups

11 Hand Release Push-ups

18 Squat Cleans (95/65)
A friend of our local community.

If this seems challenging, scale it, do it with a partner, work in intervals such as work for 2 minutes rest for 1…the options are endless. Ask your coach and particiate to your tolerance but don’t let that be a barrier for completing the workout.

Announcements

Fall Healthy Habits Nutrition Challenge with Coach Anna begins 10/1. Email [email protected] with any questions. Check your email for sign up links.

Commonwealth CrossFit – WOD

Metcon

Metcon (Calories)

With a partner

On a 24 Minute Clock:

2 Rounds

50 Cal Row

50 Front Squats (135/95)

50 Strict Pull-ups

Then in remaining time,

Max Cal Row
One person working at a time, split the work how you choose.

*Put finish time for the 2 rounds in notes

Announcements

Fall Healthy Habits Nutrition Challenge with Coach Anna begins 10/1. Email [email protected] with any questions. Check your email for sign up links.

Commonwealth CrossFit, CrossFit Accolade – WOD

Metcon

Metcon (Time)

30 Strict Deficit Handstand Push-ups
– Deficit from 45lb plates or 25lb plates

Strength

Shoulder Press (3×3 Flat or ascending.)

From the rack.

Announcements

Fall Healthy Habits Nutrition Challenge with Coach Anna begins 10/1. Email [email protected] with any questions. Check your email for sign up links.

Commonwealth CrossFit, CrossFit Accolade – WOD

Metcon

Metcon (AMRAP – Reps)

4 Rounds

1 Min Box Jumps (24″/20″)

1 Min Burpees

1 Min Toes to Bar

Accessory work

Practice Single Leg Squats

Announcements

Fall Healthy Habits Nutrition Challenge with Coach Anna begins 10/1. Email [email protected] with any questions. Check your email for sign up links.

Commonwealth CrossFit, CrossFit Accolade – WOD

Metcon

Metcon (Time)

3 Rounds

600m Run

7 Deadlift (315/205)

Announcements

Fall Healthy Habits Nutrition Challenge with Coach Anna begins 10/1. Email [email protected] with any questions. Check your email for sign up links.

Commonwealth CrossFit, CrossFit Accolade – WOD

View Public Whiteboard

Strength

Bench Press (x5 @ 50%;
2×3 @ 50-60%;
x3 @ 70%;
x3 @ 80%;
x3 @ 90%)

Accessory work

4×6

Bicep Curls

Triceps Extensions

Commonwealth CrossFit, CrossFit Accolade – WOD

View Public Whiteboard

Strength

Bench Press (x8 @ 50%;
2×5 @ 50-60%;
x5 @ 65%;
x5 @ 75%;
x5 @ 85%)

Accessory work

Accumulate 2 min in L-Sit.

Commonwealth CrossFit, CrossFit Accolade – WOD

Metcon

Helena (Time)

3 Rounds for time of:
400m Run
12 Bar Muscle-Ups
21 Dumbbell Snatches (50#/35#)

Accessory work

3×8

Bicep Curls

Triceps Extensions