WOD

Refer A Friend

Invite A Friend To Check Us Out!
24
May

052522

Commonwealth CrossFit, CrossFit Accolade – WOD

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Metcon

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP

500m Row

15 Box Jumps (24″/20″)

200m Farmer Carry (35’s/20’s)
Carries with 2 DBs

After Party

x3

2 Get-ups per side

:20 Side plank per side

22
May

052322

Commonwealth CrossFit, CrossFit Accolade – WOD

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Metcon

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
Time cap: 15 Minutes

After Party

3×8

Bicep Curls

Triceps Extensions

19
May

052022

Commonwealth CrossFit, CrossFit Accolade – WOD

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Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Time cap: 15 Minutes

– Swings are overhead

After Party

4×6

Bicep Curls

Triceps Extensions

18
May

051922

Commonwealth CrossFit, CrossFit Accolade – WOD

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Metcon

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP

5 Burpees

1 Rope Climb

30 Double Unders

After Party

Pistol Practice

– Beginner technique drills

– Advanced weighted

16
May

051722

Commonwealth CrossFit, CrossFit Accolade – WOD

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Metcon

Jerry (Time)

For Time:

1-Mile Run

2k Row

1-Mile Run
In honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.
To learn more about Jerry click here

After Party

Accumulate 2 Minutes in Front Plank

– Beginner static hold

– Advanced add reaches

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