WOD

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25
Jan

WOD – Wed, Jan 25

Commonwealth CrossFit, CrossFit Accolade – WOD

Metcon

Metcon (Time)

12 Power Cleans (185/125)

24 Ring Dips

9 Power Cleans

18 Ring Dips

6 Power Cleans

12 Ring Dips

Time cap: 10 Minutes

After Party

Practice Ring Muscle-ups

– Low ring transitions

– L-Sit/assisted

– High ring/multiple reps

24
Jan

WOD – Tue, Jan 24

Commonwealth CrossFit, CrossFit Accolade – WOD

Metcon

CrossFit Games Open 22.3 RX (Ages 16-54) (Time)

For time:

21 pull-ups

42 double-unders

21 thrusters (weight 1)

18 chest-to-bar pull-ups

36 double-unders

18 thrusters (weight 2)

15 bar muscle-ups

30 double-unders

15 thrusters (weight 3)

Time cap: 12 minutes

F: 65 lb, then 75 lb, then 85 lb

M: 95 lb, then 115 lb, then 135 lb
To learn more about CrossFit Games Open 22.3 RX (Ages 16-54) click here

After Party

Thruster (3×1

*1 attempt every 2 minutes )

– From the ground

– Ascending in load

23
Jan

WOD – Mon, Jan 23

Commonwealth CrossFit, CrossFit Accolade – WOD

Strength

Shoulder Press (4×6 Flat
75-85% )

– 1 set @ 50%

– 2 sets build to workout weight

After Party

Practice Handstand Push-ups

– Pike/Neg/Scales

– Strict/Kipping

– Deficit

22
Jan

WOD – Sun, Jan 22

Commonwealth CrossFit – WOD

Metcon

Metcon (AMRAP – Reps)

Tabata Double Unders

Tabata KB Swings (53/35)

Tabata Double Unders

Tabata Push-ups
– Swings overhead

After Party

x3

2 Get-ups (per side)

8 Supermans

21
Jan

WOD – Sat, Jan 21

Commonwealth CrossFit, CrossFit Accolade – WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

With a partner

20 Minute AMRAP

5 Hang Power Clean (155/105)

10 Pull-ups

15 Air Squats
Trading full rounds.

*Right into the after party from 20-22min.

After Party

Metcon (AMRAP – Reps)

With a partner

2 Minute Max Deadlift

(155/105)
One person working at a time, split how you choose.

*Immediately following the WOD from 20-22min.

18
Jan

WOD – Wed, Jan 18

Commonwealth CrossFit, CrossFit Accolade – WOD

Metcon

Crossfit Games Open 21.1 RX (Ages 16-54) (Time)

For Time:

1 wall walk

10 double-unders

3 wall walks

30 double-unders

6 wall walks

60 double-unders

9 wall walks

90 double-unders

15 wall walks

150 double-unders

21 wall walks

210 double-unders

Time cap: 15 min
To learn more about Crossfit Games Open 21.1 RX (Ages 16-54) click here

After Party

Practice Handstand Walks

– Balance/Inversions

– Assisted or pike walks

– Distance/turns/obstacles

17
Jan

WOD – Tue, Jan 17

Commonwealth CrossFit, CrossFit Accolade – WOD

Strength

Deadlift (1×8 <= 50%; 1x5 55-60%; 1x5 75-80%; 1x3 85-90%; 1x1 95-100% 1x1 100+%)

After Party

4×5

Bicep Curls

Triceps Extensions

16
Jan

WOD – Mon, Jan 16

Commonwealth CrossFit, CrossFit Accolade – WOD

Metcon

Metcon (Time)

21-15-9

Thrusters (135/95)

Bar Muscle-ups

Time cap: 15 Minutes

After Party

x3

10 Glute Bridge

10 Hollow Rock

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